It's been a while since I last posted. I took a bit of a social media break, mostly because life has gotten a little crazier than usual, and I've been working really hard to be more mindful and to be present in reality.
Life-work balance isn't easy. For the last few weeks I've been feeling like I've just been keeping my head above water, but only just. If a wave were to come in, I'd be in real trouble.
I've talked before about my history with PMDD, and it has recently resurfaced - not to the same degree, but I notice it almost immediately after ovulating. I have to laugh a little bit, because in my head and my body, sometimes it feels like I go into this "empty uterus depression." I hate stereotypes of women being useless during "that time of the month," but to be honest, for me, there is totally a link between my fluctuating hormones and my ability to function optimally (Let me assure you, I can still function, but I know I'm better than this).
I don't know exactly how many other women feel this way. There are a lot of women out there who are so much better at functioning while their hormone levels are changing.
To be honest, without my own naturopathic and self care I would be drowning. And I think it's up to us to realize when we're starting to slip and to get help immediately. Here are a few things I've been working on - practices to help other women keep this balance and keep their heads above water.
1) If you're waking up early for work, go to bed earlier. My bedtime has been scaled back to around 9:30pm. That might sound fairly early, but I haven't been sleeping as well due to added life stress, so I'm more tired than usual.
2) Find out if you need extra nutrient supplementation and take your supplements regularly. This may include extra magnesium (especially magnesium malate), B12 injections, vitamin C, etc.
3) Get assessed and consider extra stress and nervous system support. Nervine herbs like oatstraw (Avena sativa) and lemon balm (Melissa officinalis) can be calming, support sleep, and mood.
4) Don't forget to exercise but it needs to be something you look forward to, and keep it shorter. I've been doing more yoga lately which helps immensely. Even 20-30 minutes of activity will make a huge difference in your mood. If you don't have time to do this everyday, take 5 minutes to stretch out on your floor. Or maybe just do a couple forward folds, moving with your breath.
5) Schedule 30 minutes each day for you. Read a book that you've been meaning to get through. Wind down for 30 minutes before your bedtime to you do an activity that calms you, brings you joy and that isn't work. I've been either reading or knitting, which has been a huge help for my own mental well-being.
6) Talk to a friend or family member. When I'm this busy and stressed out, I embrace my introvertedness (yup, I'm also making up words), and I don't want to go out anywhere. So instead, I'll call my mom or sister, or even just send them a text if I don't feel like I can talk. Partners/husbands are also great for hugs and cuddles. Petting your cat or dog can also have calming effects.
7) Cry. Seriously, go have a good cry. Then get your breath back and work on slowing and controlling your breath.
8) Journal. On days you don't feel like your 30-minute wind-down activity (see #5), then instead write down a few of your thoughts. What are you grateful for today? What do you need to do tomorrow? What are you looking forward to? What are things do you wish you could get done that aren't getting done? Write down anything. Just write for 5 whole minutes, then go to bed.
9) Once a month (or more frequently if you can swing it), do something bigger for you: go get a massage. Go for a swim. Take an exercise/yoga/support/meditation class. There are so many out there! Meetup.com has some great local options, for all interests.
10) Save time by setting up deliveries. For example, use services like MamaEarth Organics in the greater Toronto area and have groceries (and good healthy foods!) delivered to you automatically each week. Do all of your holiday shopping online to save you the time and stress of having to go to a shopping mall and dealing with crowds. Hire a cleaning service to come to your house maybe once or twice per month. Anything that can give you more time for the things you really need.
11) In general, set a schedule for yourself. Choose a time to stop responding to emails. Schedule time that is just family time. Schedule time for you alone. Set a schedule for both work and your personal/family life and do your best to stick to it.
Sometimes even one activity/class per month can be daunting when you look at your calendar, but I think we need to get back to taking care of ourselves. One day per month isn't a lot to ask. Nor is 35 minutes daily for you. That's 35 minutes out of our 960 minutes (16 daytime hours) per day. Of course, finances can also interfere in the above plan, so do only what you can manage.
And ever forget to ask for help when you need it. You may be surprised by how many people come to your aid when you reach out and ask for help.
Thursday, November 22, 2018
Friday, September 21, 2018
Sometimes you have to be your own parent
Adulthood comes with multiple responsibilities. As kids we thought that grown-ups had it all. They could stay up as late as they wanted to and eat ice cream for breakfast. I'll admit I've done both, but neither were as satisfying as I hoped. The ice cream upset my stomach and left me feeling more hungry for actual real food. Staying up super late just left me more tired and grumpy in the morning.
In this way, being an adult, you have the freedom to take care of yourself how you want to. Your extra responsibility is the one you have over your own health and well-being.
Why is it that when it comes to our kids, we're all set to lay down rules and routines - and with good reason! - but when it comes to our own selves and bodies, we slack off and give in to the fatigue, the sometimes laziness, and lack of discipline; or we just don't make the time.
We know what's good for us, like eating healthy, avoiding sugar, fast food, and junk food; and exercising. So how can we advocate a healthy lifestyle for those that we love, but it's so hard to discipline ourselves?
The idea of self-discipline is huge. This doesn't mean that you have to punish yourself for eating candy, but it does mean that your decisions are contributing to your health status.
Today I want to motivate you to take control over your health and your body. Be your own parent.
Start with physical activity. This is something a lot of us have issues with, typically because we're either too tired or we don't have the time. But think about that... exercise is something that is vital to our physical, mental, and emotional health but we're too tired or can't make time for it? That's like saying you're so busy that you can't eat - which isn't uncommon! So how can we get around this?
[Journal assignment]: It's time to re-prioritize. For a couple days, grab a note pad or journal and before you go to bed, document everything you accomplished or did that day. What does that look like? First of all, can you remember everything you did during the day? Second, how many tasks are you completing that are for other people? How many items do you accomplish that are just for you and your own self-care?
If you find that list is void of anything that improves your overall health, it's time to re-evaluate your days. Start with something simple: schedule in 20 minutes for you every day. If you want this to be a workout or activity, maybe you give yourself 20 minutes for the activity, and 5-10 mins before and after for any "set-up" and/or "clean-up."
I have lazy days just like everyone else. Days were I feel tired and I'm way too comfortable to move. But I also realize how much worse I'll feel if I do nothing: within 3-4 days of being sedentary, I'm a moody mess. And that's when I force myself to get out there. Make a plan: Visualize what you think you can manage doing (yoga, a run or walk, workout video, etc), then get dressed and prep your space.
I've had to kick my own ass to get out for a run, or stay in for a workout, and by the time I'm finished, I'm incredibly grateful. There's nothing quite like the feeling of finishing something that is physically tough or uncomfortable. Even if it's only 20 minutes of yoga. Hold a plank pose for 60 seconds and see how you feel.
Second, take your To-Do list (if you have one... if you don't, start making them) and add on at least one activity that is solely for you. It could be anything such as:
All of these principles can be related to multiple aspects of our health and well-being. Self-discipline includes maintaining a healthy diet for you. Keeping up with your physio exercises. Flossing daily. Drinking an adequate amount of water everyday. Reducing alcohol consumption. Reducing caffeine consumption...
... These are all things we know are good for us but we tend to slack off more than we should. Now it's time to take care of you.
In this way, being an adult, you have the freedom to take care of yourself how you want to. Your extra responsibility is the one you have over your own health and well-being.
Why is it that when it comes to our kids, we're all set to lay down rules and routines - and with good reason! - but when it comes to our own selves and bodies, we slack off and give in to the fatigue, the sometimes laziness, and lack of discipline; or we just don't make the time.
We know what's good for us, like eating healthy, avoiding sugar, fast food, and junk food; and exercising. So how can we advocate a healthy lifestyle for those that we love, but it's so hard to discipline ourselves?
The idea of self-discipline is huge. This doesn't mean that you have to punish yourself for eating candy, but it does mean that your decisions are contributing to your health status.
Today I want to motivate you to take control over your health and your body. Be your own parent.
Start with physical activity. This is something a lot of us have issues with, typically because we're either too tired or we don't have the time. But think about that... exercise is something that is vital to our physical, mental, and emotional health but we're too tired or can't make time for it? That's like saying you're so busy that you can't eat - which isn't uncommon! So how can we get around this?
[Journal assignment]: It's time to re-prioritize. For a couple days, grab a note pad or journal and before you go to bed, document everything you accomplished or did that day. What does that look like? First of all, can you remember everything you did during the day? Second, how many tasks are you completing that are for other people? How many items do you accomplish that are just for you and your own self-care?
If you find that list is void of anything that improves your overall health, it's time to re-evaluate your days. Start with something simple: schedule in 20 minutes for you every day. If you want this to be a workout or activity, maybe you give yourself 20 minutes for the activity, and 5-10 mins before and after for any "set-up" and/or "clean-up."
I have lazy days just like everyone else. Days were I feel tired and I'm way too comfortable to move. But I also realize how much worse I'll feel if I do nothing: within 3-4 days of being sedentary, I'm a moody mess. And that's when I force myself to get out there. Make a plan: Visualize what you think you can manage doing (yoga, a run or walk, workout video, etc), then get dressed and prep your space.
I've had to kick my own ass to get out for a run, or stay in for a workout, and by the time I'm finished, I'm incredibly grateful. There's nothing quite like the feeling of finishing something that is physically tough or uncomfortable. Even if it's only 20 minutes of yoga. Hold a plank pose for 60 seconds and see how you feel.
Second, take your To-Do list (if you have one... if you don't, start making them) and add on at least one activity that is solely for you. It could be anything such as:
- Meditation (anywhere from 5-20 minutes). Use a audio clip or YouTube video for guided meditations and body scans.
- Brisk walk or jog (20-60 minutes)
- Journalling or writing (5-30 minutes)
- Creative projects, knitting, and crafts, etc
- Play a musical instrument
- Yoga or Tai Chi (15-60 minutes)
- Aquafit or swimming
- Read a book (not the internet)
- Try a new recipe for something healthy
- Walk barefoot through the grass
- Go for a bike ride (rent one in the city if you don't have your own)
- Make a pot of tea and invite a few friends over (or even just one awesome friend or neighbour)
- Play a sport: it could be an organized game, or just playing keep-up with a volleyball or beachball.
- Take a class in the community (in whatever interests you)
20-30 minutes out of 24 hours per day isn't a lot to ask of yourself. Now, granted, you may be a parent with a child glued to your hip, so maybe a half hour really feels like too long. This is where a great support system comes in handy. Use the time when your little one is napping to take care of you; or ask for help 1/2 an hour per day and have someone watch your little one for you. Or, you can do your activity with them. If they're super little, they can roll around on a yoga mat, lay under you while you're in downward dog. You can use them as a body weight for doing Bridge work (lay on the floor with knees bent and feet on the floor; Sit baby on your pelvis. Keeping your upper back and shoulders pinned down, lift and tuck your pelvis, holding onto baby. This is a great quad and glute toner, and baby will think you're playing :)
Most importantly, you're also being a great role model for health and self-care. Your kid(s) will grow up aware of a lifestyle that includes healthy aspects and activities. My mom used to do workout videos all the time when we were little including those by Jane Fonda and Cher. I grew up trying to wear her ankle weights, drawing butterflies on her elevation 2x4" block of wood, and jumping and dancing to cheesy 80's background music. Fast forward to today and I have her old videos now on DVD and still use them religiously.
All of these principles can be related to multiple aspects of our health and well-being. Self-discipline includes maintaining a healthy diet for you. Keeping up with your physio exercises. Flossing daily. Drinking an adequate amount of water everyday. Reducing alcohol consumption. Reducing caffeine consumption...
... These are all things we know are good for us but we tend to slack off more than we should. Now it's time to take care of you.
Wednesday, September 5, 2018
When the body (and gravity) says no
My most recent "learning experience" happened last week. I was having, in my opinion, a killer productive week. Correspondences were all caught up on; the house was cleaner than it had been in months; the yard was looking fantastic despite my lack of a green thumb and my constant anxiety of the power cord getting chopped up by the lawn mower. In addition to my research, writing and patient/clinic work, I was filling my day with tasks and getting a run or workout in almost everyday.
I knew that I should probably pace myself. I was really looking forward to a day (or 2) off this past long weekend. I wanted a day to do nothing! Maybe colour, read for pleasure, watch a movie, lounge around in PJs; a relaxing day with no tasks, jobs or obligations.
The universe, via gravity and my incredible clumsiness, made it quite clear that I was burning myself out, even if I was delighted and proud of my productivity. I took a hard fall while running. I was out with the dog, who is an excellent running companion. I took my eyes off of my path, tripped over my own feet, and fell. The right side of my body fell forward and laterally, while my left ankle decided to stay tucked where it was, and rolled.
I knew my legs couldn't get me up or hold my weight and that that was bad. I've gently rolled my ankles before but my recovery tends to be relatively instant: Give the ankle a little shake and keep going. But this time, that wasn't even a close option. So I sat. I sat in that catwalk pathway of our neighbourhood with the dog as she provided emotional support while we waited.
I had just listed to Tim Ferriss' podcast with Aisha Tyler. She described riding her bike to school and one day breaking her arm. Her dad wasn't able to come and get her so she rode her bike home - with a broken arm. Her mentality that no one was coming for her and having to get her self home with no complaints was something I channeled. I waited patiently for the initial trauma to subside, until I felt like I could actually stand and hold my weight up on my own. From there, it was a slow hobble home, with the dog still by my side, being completely patient with me.
It was only then, after sitting at home and reflecting, that I started to cry, and it wasn't from the pain. I was just disappointed. I was mad that I tripped, mad that I fell. Mad that I put myself out of running for a while. I couldn't do anything. There was no one to blame. Just my own clumsiness... and the catalyst of my own body weight subjected to the force of gravity.
First off, I'm incredibly grateful for the Canadian and Ontario medical system. Within 4 hours I had imaging (no brake or fracture, which put my mind at ease!), and was sent home with a highly fashionable (sarcasm) tensor bandage. By the time we left the hospital I felt like I could actually put weight on it again. I thought, this doc can't be serious about a 2 week recovery period. I can stand and put weight on it and unless something touches my ankle, I feel okay.
Then the universe chimed in again to hush my ego. I had the worst night of pain. I couldn't walk. I was cursing myself for not getting the crutches. I was so desperate that I took an ibuprofen (shocking for someone who avoids NSAIDs).
It's been a week now and I'm still frustrated that I can't be as active as I would like. What I took from this is that I need to pace myself. It's okay not to work at 100% everyday. I don't need to be busy all the time. I needed to slow down and this was the universe's way of making me do that. The same principles apply to healing.
Healing in all forms takes time. If you try to rush it, you'll get push-back. Do too much and deplete your resources, and you'll have nothing to run on later (pun intended).
I knew that I should probably pace myself. I was really looking forward to a day (or 2) off this past long weekend. I wanted a day to do nothing! Maybe colour, read for pleasure, watch a movie, lounge around in PJs; a relaxing day with no tasks, jobs or obligations.
The universe, via gravity and my incredible clumsiness, made it quite clear that I was burning myself out, even if I was delighted and proud of my productivity. I took a hard fall while running. I was out with the dog, who is an excellent running companion. I took my eyes off of my path, tripped over my own feet, and fell. The right side of my body fell forward and laterally, while my left ankle decided to stay tucked where it was, and rolled.
I knew my legs couldn't get me up or hold my weight and that that was bad. I've gently rolled my ankles before but my recovery tends to be relatively instant: Give the ankle a little shake and keep going. But this time, that wasn't even a close option. So I sat. I sat in that catwalk pathway of our neighbourhood with the dog as she provided emotional support while we waited.
I had just listed to Tim Ferriss' podcast with Aisha Tyler. She described riding her bike to school and one day breaking her arm. Her dad wasn't able to come and get her so she rode her bike home - with a broken arm. Her mentality that no one was coming for her and having to get her self home with no complaints was something I channeled. I waited patiently for the initial trauma to subside, until I felt like I could actually stand and hold my weight up on my own. From there, it was a slow hobble home, with the dog still by my side, being completely patient with me.
It was only then, after sitting at home and reflecting, that I started to cry, and it wasn't from the pain. I was just disappointed. I was mad that I tripped, mad that I fell. Mad that I put myself out of running for a while. I couldn't do anything. There was no one to blame. Just my own clumsiness... and the catalyst of my own body weight subjected to the force of gravity.
First off, I'm incredibly grateful for the Canadian and Ontario medical system. Within 4 hours I had imaging (no brake or fracture, which put my mind at ease!), and was sent home with a highly fashionable (sarcasm) tensor bandage. By the time we left the hospital I felt like I could actually put weight on it again. I thought, this doc can't be serious about a 2 week recovery period. I can stand and put weight on it and unless something touches my ankle, I feel okay.
 |
| My sad ankle, all wrapped up |
Then the universe chimed in again to hush my ego. I had the worst night of pain. I couldn't walk. I was cursing myself for not getting the crutches. I was so desperate that I took an ibuprofen (shocking for someone who avoids NSAIDs).
It's been a week now and I'm still frustrated that I can't be as active as I would like. What I took from this is that I need to pace myself. It's okay not to work at 100% everyday. I don't need to be busy all the time. I needed to slow down and this was the universe's way of making me do that. The same principles apply to healing.
Healing in all forms takes time. If you try to rush it, you'll get push-back. Do too much and deplete your resources, and you'll have nothing to run on later (pun intended).
Tuesday, August 28, 2018
THINX menstrual underwear
It's been almost 6 years since I ditched tampons and decided to use only re-usable menstrual wear. I wish I had the knowledge to start this earlier, but as new "trends" catch on, products become more available, and also more developed.
Starting with reusable pads from Charlie Banana and Lunapads, I instantly fell in love with real cotton. I was tired of noisy plastic wrappers and all the waste. Tampons - although totally convenient - weren't comfortable when they absorbed all the lubricating moisture of those tissues. I also couldn't believe how soft and absorbent cotton pads could be.
Then of course came THINX. A company with a brilliant product that found me on Facebook (damn FB algorithms and cookies... they know what I'm in the market for...). I was a little deterred by the price, but over the years I had already bought three diva cups (lost one during a move, the dog chewed up another - don't ask how she found it... she's a cleaver pup and at the time had an insatiable appetite for socks, underwear, and anything that smelled like dirty socks or underwear.). I also knew that this was something to invest in, for myself and to spread the word to other women.
I bought two pairs of small Hiphuggers and packed them for our trip to Italy when my next period was due to come.
** If you're wondering about size, I'm about 110 lbs, 5'4", the small is a little snug, but it's a good snug!
Well, a few things happened when I wore them:
First, I couldn't believe how comfortable they were! I wished all my underwear were this comfortable and absorbent. Ladies, I'm sure you understand. Sometimes even when we're not menstruating, there are certain days - especially in the time between the end of your period and ovulation - when you feel like you're leaking fluids. It's real and it happens.
Second, I wore a pair during the heaviest day of my period. This wouldn't have been a huge mistake had I timed how long I'd be wearing them for. It turns out, I had a much heavier day that I was expecting. Heavier than I'm used to. I also wanted this to be a true test so I didn't use the Diva Cup this time around.
Thinking about how often I need to change my Diva Cup, I thought I could go 8-10 hours in my THINX or so without needing to worry. I was extremely mistaken. After 4-5 hours I was still completely comfortable. My mistake was thinking I could then go on a 3-4-hour bike ride without the Diva cup or changing my pair of THINX.
The combination of long duration of wear, my heaviest day of flow (and way heavier than usual), and sitting on a bike for 3+ hours was enough for my THINX to leak. I was devastated. It's been a long time since I've felt sad about having my period. But leaking through my Lululemon shorts on a bike ride through the Tuscan countryside with my new husband almost had me in tears.
Luckily my husband works in sports medicine and knows exactly how to get blood stains out of clothing! Seriously... he was a genius. My lulu shorts were saved!
As for my THINX, they are still my most favourite pairs of underwear EVER, and even more great that I can wear them on lighter days with no need for anything else, or as backup with a Diva Cup. They may have leaked, but it was definitely situational.
I've used my THINX since that first cycle and haven't had any issues. They are also fantastic for wearing during sleep when you have your period.
I also want to point out that during this whole experiment, it was rare that I ever felt damp or wet, making THINX not messy at all to use! Washing is also simple. Rinse with cold water right after wear, then throw them in the laundry with your gentles and hang dry. It's amazing how much fluid they actually can hold.
Would I recommend them to other women? Absolutely! But if your periods are heavy, be prepared to change out a pair after 6 hours or so. Get your hands on a zipped water-resistant carrier bag, like this one from Lunapads which has 2 zipped sections, one to keep clean menstrual wear in, and one for dirty. And yes, of course I bought the "Dandy foxes" print... This is "Healthy Fox Adventures" after all!
Starting with reusable pads from Charlie Banana and Lunapads, I instantly fell in love with real cotton. I was tired of noisy plastic wrappers and all the waste. Tampons - although totally convenient - weren't comfortable when they absorbed all the lubricating moisture of those tissues. I also couldn't believe how soft and absorbent cotton pads could be.
Then of course came THINX. A company with a brilliant product that found me on Facebook (damn FB algorithms and cookies... they know what I'm in the market for...). I was a little deterred by the price, but over the years I had already bought three diva cups (lost one during a move, the dog chewed up another - don't ask how she found it... she's a cleaver pup and at the time had an insatiable appetite for socks, underwear, and anything that smelled like dirty socks or underwear.). I also knew that this was something to invest in, for myself and to spread the word to other women.
I bought two pairs of small Hiphuggers and packed them for our trip to Italy when my next period was due to come.
** If you're wondering about size, I'm about 110 lbs, 5'4", the small is a little snug, but it's a good snug!
Well, a few things happened when I wore them:
First, I couldn't believe how comfortable they were! I wished all my underwear were this comfortable and absorbent. Ladies, I'm sure you understand. Sometimes even when we're not menstruating, there are certain days - especially in the time between the end of your period and ovulation - when you feel like you're leaking fluids. It's real and it happens.
Second, I wore a pair during the heaviest day of my period. This wouldn't have been a huge mistake had I timed how long I'd be wearing them for. It turns out, I had a much heavier day that I was expecting. Heavier than I'm used to. I also wanted this to be a true test so I didn't use the Diva Cup this time around.
Thinking about how often I need to change my Diva Cup, I thought I could go 8-10 hours in my THINX or so without needing to worry. I was extremely mistaken. After 4-5 hours I was still completely comfortable. My mistake was thinking I could then go on a 3-4-hour bike ride without the Diva cup or changing my pair of THINX.
The combination of long duration of wear, my heaviest day of flow (and way heavier than usual), and sitting on a bike for 3+ hours was enough for my THINX to leak. I was devastated. It's been a long time since I've felt sad about having my period. But leaking through my Lululemon shorts on a bike ride through the Tuscan countryside with my new husband almost had me in tears.
Luckily my husband works in sports medicine and knows exactly how to get blood stains out of clothing! Seriously... he was a genius. My lulu shorts were saved!
As for my THINX, they are still my most favourite pairs of underwear EVER, and even more great that I can wear them on lighter days with no need for anything else, or as backup with a Diva Cup. They may have leaked, but it was definitely situational.
I've used my THINX since that first cycle and haven't had any issues. They are also fantastic for wearing during sleep when you have your period.
I also want to point out that during this whole experiment, it was rare that I ever felt damp or wet, making THINX not messy at all to use! Washing is also simple. Rinse with cold water right after wear, then throw them in the laundry with your gentles and hang dry. It's amazing how much fluid they actually can hold.
Would I recommend them to other women? Absolutely! But if your periods are heavy, be prepared to change out a pair after 6 hours or so. Get your hands on a zipped water-resistant carrier bag, like this one from Lunapads which has 2 zipped sections, one to keep clean menstrual wear in, and one for dirty. And yes, of course I bought the "Dandy foxes" print... This is "Healthy Fox Adventures" after all!
 |
| lunapads.ca |
Thursday, August 16, 2018
The Many Types of Iron Supplementation
Let's start this post with a little anecdote... one of frustration. I had a patient with a history of low iron who was taking Feramax (a polysaccharide-ion complex form of iron) for several years as instructed by their medical doctor. On this patient's latest blood work it showed that their iron levels (as measured by "ferritin" storage) hadn't budged an inch.
Yes, it's frustrating when a medication or supplement isn't working, but what was more frustrating was that even after seeing these test results, the MD told the patient to keep taking the Feramax.
Now, I have nothing against Feramax, in fact, it can be a fantastic supplemental iron and has been known to be more gentle on the stomach than other forms like ferrous gluconate. I've prescribed it among other iron supplements in the past. But it obviously wasn't helping bring iron levels up in this patient. This often means that there is an issue with bioavailability and absorption.
When left in the hands of patients, it's easy to become confused with several types of iron supplements available. While I was a pharmacy assistant, customers would come in regularly looking for iron as directed by their doctor. Of course, without any actual prescription or direction, customers typically went for the cheapest one on the shelf. But quality matters here and no one was educating these customers (and at the time, legally I wasn't allowed to since I was still a student) on the differences between these supplements.
Some iron supplements like ferrous gluconate and ferrous fumarate can be harsher on the stomach; Some can cause nausea and constipation; Many of them interact with other minerals such as calcium, and not all of them have a stellar absorption rate. In fact, the absorption rate of most iron supplements is less than 5%.
It's also important to note the needs of each individual. For those who are vegan or vegetarian, they may wish to avoid heme iron supplements - heme iron being derived from animal hemoglobin (typically porcine). Heme iron has about 3x more bioavailability to non-heme or elemental iron, making it an excellent treatment for increasing iron levels in those who are anemic.
Another elemental form of iron is iron glycinate or iron bisglycinate chelate. This form of iron is protected by glycine molecules so that it doesn't interact with other minerals in the GI tract; As well, it has better bioavailability than ferrous gluconate. Because of how gentle it is (and cost effective!), this one tends to be a client favourite.
The take home message here is not to be discouraged when one type of supplement isn't working. Even with something like B12... if taking an oral supplement isn't working, there's a better chance at increasing B12 levels via injection as the injected B12 is delivered directly into the muscle and avoids the stomach and GI tract altogether.
The wonderful thing about naturopathic doctors is the abundance of nutrition training we have in comparison to medical doctors. Try not to be discouraged on your path to wellness, but know that there is usually an alternative if something isn't working for you.
ND's Notes: It is not advised to take an iron supplement without the supervision of an MD or ND via blood work. The toxicity associated with excess iron can be extremely dangerous.
Yes, it's frustrating when a medication or supplement isn't working, but what was more frustrating was that even after seeing these test results, the MD told the patient to keep taking the Feramax.
Now, I have nothing against Feramax, in fact, it can be a fantastic supplemental iron and has been known to be more gentle on the stomach than other forms like ferrous gluconate. I've prescribed it among other iron supplements in the past. But it obviously wasn't helping bring iron levels up in this patient. This often means that there is an issue with bioavailability and absorption.
When left in the hands of patients, it's easy to become confused with several types of iron supplements available. While I was a pharmacy assistant, customers would come in regularly looking for iron as directed by their doctor. Of course, without any actual prescription or direction, customers typically went for the cheapest one on the shelf. But quality matters here and no one was educating these customers (and at the time, legally I wasn't allowed to since I was still a student) on the differences between these supplements.
Some iron supplements like ferrous gluconate and ferrous fumarate can be harsher on the stomach; Some can cause nausea and constipation; Many of them interact with other minerals such as calcium, and not all of them have a stellar absorption rate. In fact, the absorption rate of most iron supplements is less than 5%.
It's also important to note the needs of each individual. For those who are vegan or vegetarian, they may wish to avoid heme iron supplements - heme iron being derived from animal hemoglobin (typically porcine). Heme iron has about 3x more bioavailability to non-heme or elemental iron, making it an excellent treatment for increasing iron levels in those who are anemic.
Another elemental form of iron is iron glycinate or iron bisglycinate chelate. This form of iron is protected by glycine molecules so that it doesn't interact with other minerals in the GI tract; As well, it has better bioavailability than ferrous gluconate. Because of how gentle it is (and cost effective!), this one tends to be a client favourite.
The take home message here is not to be discouraged when one type of supplement isn't working. Even with something like B12... if taking an oral supplement isn't working, there's a better chance at increasing B12 levels via injection as the injected B12 is delivered directly into the muscle and avoids the stomach and GI tract altogether.
The wonderful thing about naturopathic doctors is the abundance of nutrition training we have in comparison to medical doctors. Try not to be discouraged on your path to wellness, but know that there is usually an alternative if something isn't working for you.
ND's Notes: It is not advised to take an iron supplement without the supervision of an MD or ND via blood work. The toxicity associated with excess iron can be extremely dangerous.
Tuesday, August 7, 2018
My great Italian bread/pasta experiment
I've been gluten-free for about 8 years now. What that means in reality is that 99% of the time I eat only foods that are gluten-free, with about 1% of the time, having some sort of exposure to wheat-based grains. I don't mean that I have "cheat days" but I'll consume something at a restaurant that may not be completely wheat/gluten-free. Not breads, pastas, nor pastries... those have always been off-limits.
But that all changed when my husband and I decided to honeymoon in Italy. I knew that they used a different species of wheat in Europe, and had heard that those with gluten/wheat sensitivities often can tolerate bread and pasta way better there than in North America.
I was intrigued and excited to eat real bread and pasta for the first time in almost a decade. My goal was to eat and drink my way through Italy and see what happened. I was going to eat real baguette bread; I was going to enjoy a pastry at a cafe; Focaccia in a market. Hell, maybe even pizza!
So I did. I ate it all and for the most part I loved it all, but there were lessons that I learned with each meal:
First, not every restaurant or venue gets their flour from Italy. I made an incorrect assumption that our Mediterranean cruise would be serving local foods. I soon found out that even their beef came from Chicago (which induced a huge "WTF?!?" moment for me). Pasta, I learned, had to be labeled specifically as "durum wheat" pasta. But the breads and pizza still left me bloated, gassy... my insides were not happy even if my taste buds were.
Off the boat, food was much easier. I wasn't having reactions from independent/family run restaurants. Anything that was non-touristy seemed to be fantastic, and my gut agreed. I was able to eat focaccia in Venazza, pasta in Taormina and Genoa, and croissants in Florence with no issues. It was glorious. I was able to enjoy heavy starches that didn't feel so heavy.
I felt like I had an excuse to be indulgent; and perhaps I did. But that feeling wears out after a while. By the end of our 2-week vacation I was craving protein and vegetables. I was craving leafy salads and steamed broccoli drenched in olive oil. Not to mention that my waistline definitely widened being on a predominately carbohydrate-based diet.
They were gloriously happy-making meals for the time being, but it wasn't something that I would be able to continue. The body - my body - can only take so much. The challenge now is switching back. Getting my body back, reducing my carb and sugar cravings, and regulating my blood sugar.
The Aftermath of my Gluten Experiment
The last croissant I had was at the airport before we left Europe. It was everything I had hoped it would be, until I stopped to pay attention to my body. All of a sudden I felt anxious, my heart beating fast. What was going on? I realized it was my blood sugar. Having only had a croissant, my heart was racing and I felt like I needed a run. I knew this was a pattern I'd have to get out of. This spike in blood sugar was uncomfortable, but all too common.
Secondly, the residual carb cravings after having come back. I almost forgot how strong they could be! Telling me to go bake a batch of cookies, or eat more of that sunflower seed bread, or, how about a third serving of rice? It's so hard to battle that voice; even more so when you're feeling exhausted.
Thirdly, by the end of the two weeks, and more so in the two weeks upon our return, my skin broke out like crazy! Not just facial acne, but eczema!
What gets me through this part is knowing how good I can feel on a low-carb diet. My tastebuds and brain were spoiled in Italy. We deserve it! To enjoy the food of another country and culture is an experience not to be taken for granted, but for my own personal health, it's not a lifestyle I can thrive on long-term.
I'm so happy I took a chance (with the help of probiotics and digestive enzymes) eating Italian wheat products, but I'm even happier to be home so that I can stuff my face with veggies and proteins again.
But that all changed when my husband and I decided to honeymoon in Italy. I knew that they used a different species of wheat in Europe, and had heard that those with gluten/wheat sensitivities often can tolerate bread and pasta way better there than in North America.
I was intrigued and excited to eat real bread and pasta for the first time in almost a decade. My goal was to eat and drink my way through Italy and see what happened. I was going to eat real baguette bread; I was going to enjoy a pastry at a cafe; Focaccia in a market. Hell, maybe even pizza!
So I did. I ate it all and for the most part I loved it all, but there were lessons that I learned with each meal:
First, not every restaurant or venue gets their flour from Italy. I made an incorrect assumption that our Mediterranean cruise would be serving local foods. I soon found out that even their beef came from Chicago (which induced a huge "WTF?!?" moment for me). Pasta, I learned, had to be labeled specifically as "durum wheat" pasta. But the breads and pizza still left me bloated, gassy... my insides were not happy even if my taste buds were.
Off the boat, food was much easier. I wasn't having reactions from independent/family run restaurants. Anything that was non-touristy seemed to be fantastic, and my gut agreed. I was able to eat focaccia in Venazza, pasta in Taormina and Genoa, and croissants in Florence with no issues. It was glorious. I was able to enjoy heavy starches that didn't feel so heavy.
I felt like I had an excuse to be indulgent; and perhaps I did. But that feeling wears out after a while. By the end of our 2-week vacation I was craving protein and vegetables. I was craving leafy salads and steamed broccoli drenched in olive oil. Not to mention that my waistline definitely widened being on a predominately carbohydrate-based diet.
They were gloriously happy-making meals for the time being, but it wasn't something that I would be able to continue. The body - my body - can only take so much. The challenge now is switching back. Getting my body back, reducing my carb and sugar cravings, and regulating my blood sugar.
The Aftermath of my Gluten Experiment
The last croissant I had was at the airport before we left Europe. It was everything I had hoped it would be, until I stopped to pay attention to my body. All of a sudden I felt anxious, my heart beating fast. What was going on? I realized it was my blood sugar. Having only had a croissant, my heart was racing and I felt like I needed a run. I knew this was a pattern I'd have to get out of. This spike in blood sugar was uncomfortable, but all too common.
Secondly, the residual carb cravings after having come back. I almost forgot how strong they could be! Telling me to go bake a batch of cookies, or eat more of that sunflower seed bread, or, how about a third serving of rice? It's so hard to battle that voice; even more so when you're feeling exhausted.
Thirdly, by the end of the two weeks, and more so in the two weeks upon our return, my skin broke out like crazy! Not just facial acne, but eczema!
What gets me through this part is knowing how good I can feel on a low-carb diet. My tastebuds and brain were spoiled in Italy. We deserve it! To enjoy the food of another country and culture is an experience not to be taken for granted, but for my own personal health, it's not a lifestyle I can thrive on long-term.
I'm so happy I took a chance (with the help of probiotics and digestive enzymes) eating Italian wheat products, but I'm even happier to be home so that I can stuff my face with veggies and proteins again.
Monday, June 4, 2018
How to Cure the "Hangry" - and it's not with extra snacks
Most of us have heard the word "hangry," which describes the irritability we can feel after not eating for a certain amount of time. In my clinical practice, the magic amount of time that patients say it takes is typically 3 hours. I need to eat every three hours, or I get shaky and really grumpy!
And it's not just what I'm hearing from others, but also what I've experienced first hand. We have a word for it in our family too... when someone starts acting irrational and grumpy because they haven't eaten in a couple hours...
But when you think about it, a few hours is practically nothing. Three hours, and our bodies are begging for food again? Seems a little illogical looking at how many calories we're consuming each day. So what's really happening and how can we fix it?
"Hangry" is a sign of blood sugar dysregulation, and it happens more often in those with higher carbohydrate diets. In a nutshell, consuming regular and relatively large amounts of refined carbohydrates and sugars as a main fuel source results in those sugars ending up in the bloodstream. This is what increases blood sugar levels and it requires insulin to pop up to let the sugar into the body's cells; as well, the liver will help store the sugar you're not using as glycogen.
Spikes and drops in blood sugar levels can definitely affect our mood and energy. It can also lead to further complications long-term like insulin resistance - where we continuously bombard our bodies with so much refined carbs/sugars that insulin can't meet the demand.
Apart from hypoglycaemic symptoms, insulin resistance is associated with obesity, PCOS, type 2 diabetes, and metabolic syndrome. As well, blood sugar dysregulation can lead to non-alcoholic fatty liver disease.
The good news is that blood sugar regulation can be corrected with dietary and lifestyle changes (the rate of which will depend on the individual). Here are some tips to get started:
And it's not just what I'm hearing from others, but also what I've experienced first hand. We have a word for it in our family too... when someone starts acting irrational and grumpy because they haven't eaten in a couple hours...
But when you think about it, a few hours is practically nothing. Three hours, and our bodies are begging for food again? Seems a little illogical looking at how many calories we're consuming each day. So what's really happening and how can we fix it?
"Hangry" is a sign of blood sugar dysregulation, and it happens more often in those with higher carbohydrate diets. In a nutshell, consuming regular and relatively large amounts of refined carbohydrates and sugars as a main fuel source results in those sugars ending up in the bloodstream. This is what increases blood sugar levels and it requires insulin to pop up to let the sugar into the body's cells; as well, the liver will help store the sugar you're not using as glycogen.
Spikes and drops in blood sugar levels can definitely affect our mood and energy. It can also lead to further complications long-term like insulin resistance - where we continuously bombard our bodies with so much refined carbs/sugars that insulin can't meet the demand.
Apart from hypoglycaemic symptoms, insulin resistance is associated with obesity, PCOS, type 2 diabetes, and metabolic syndrome. As well, blood sugar dysregulation can lead to non-alcoholic fatty liver disease.
The good news is that blood sugar regulation can be corrected with dietary and lifestyle changes (the rate of which will depend on the individual). Here are some tips to get started:
- Avoid eating at night, or eat only within a 12-hour window, max. Fasting for at least 12 hours will help train the body to not just use sugars/carbohydrates as a fuel source as you're not feeding yourself throughout the night. Therefore, the body tends to use up glycogen stores from the liver, and eventually fat if it needs it.
- Reduce refined sugars and carbohydrates in the diet. This isn't to say that all grains are terrible for you, but you don't need them as much as our old food pyramids have historically told us.
- Avoid those daily breakfast sandwiches, muffins, scones, cookies, and excessive bread, pasta, and pizza intake. Try having 1-2 meals per day that have no grains in them at all.
- Avoid sweetened beverages. This also applies to your coffee and tea. Try replacing your sugar with honey, and then slowly wean down the amount that you add daily to your beverage.
- Avoid sweet alcoholic beverages, including ciders and mixed drinks with sugary sodas and juices; as well as liqueurs and "sweeter" drinks like rum, and wine.
- Include more healthy fats and protein into the diet. Fats and proteins are extremely filling, whereas after finishing a bowl of pasta, you may still reach for a piece of bread, able to eat another few bites. On the other hand, eating something with a high fat or protein content is more likely to leave you satiated. Aim for 20-30g of protein in your first meal of the day. Examples of helpful foods for fat and protein content include:
- Avocados
- Unsalted nuts/seeds,
- Eggs,
- Lean cuts of meat,
- Fish,
- Protein smoothies (see below for recipe)
- Exercise regularly. Physical activity has been shown to independently induce expression and translocation of the GLUT4 transporter, which helps to transport sugar/glucose into skeletal muscle cells. This is especially helpful for those with insulin resistance.
- Drink more water. Sometimes when we chronically feel hungry for carbs, it's not hunger at all. Try drinking a glass of (lemon) water first. Check-in with yourself to find out if your hunger is more just boredom, or thirst, before reaching for a snack.
Fat-filled Protein Smoothie (1 serving)
In a high-powered blender, mix:
- 1/2-1 cup unsweetened almond or coconut milk
- 2 tbsp hemp hearts
- handful or 4 strawberries
- 1/4 cup blueberries OR 1/2 a banana
- 1 scoop whey isolate protein powder
- 1/2 an avocado
Although some people choose to go "cold turkey" with a new dietary plan, jumping in head first, I find changes tend to stick more when they are gradually introduced and practiced. When we make dietary and lifestyle changes, give the body time to adjust. The key is in being consistent, and not allowing a lot of "cheat days." Even the idea of "everything in moderation" can cause major set backs if it pulls a person back into their old habits.
Looking for extra resources and meal ideas? I find that blood sugar regulation can be positively influenced with both the Paleo diet and the Mediterranean diet. Both focus on fresh vegetables, and healthy fat sources like olive oil and fish. If paleo sounds too restrictive, then modify it. Allow yourself side dishes of quinoa, or brown rice. Or small portions of potatoes. View food as your body's fuel, and take it one day at a time.
Tuesday, May 15, 2018
The dangers and consequences of lack of sleep
Sleep is one of those funny things that most of us love, but we can never seem to get enough. On the one hand, anyone who is tired will tell you how much they desperately want more sleep. They might have to take naps, or just crave a decent full-night of sleep.
On the other hand, a lot of us also need down-time after work and into the evening. Maybe you have kids and you don't get time for yourself or alone time with your partner until after the kids are in bed. Maybe you take work home with you and work late, and therefore just don't get to bed early enough. Either way, we're pushing our bedtimes later, and our wake-up times aren't necessarily changing.
This balance of sleep, work, and time for yourself to decompress, can be really tough to achieve. Part of it is due to how we, as a North American society, view our daily expectations. Workplaces expect a 8-hour workday minimum, with more and more jobs requiring additional hours adding up to 60-80 hours per week. How on earth is that healthy for anyone?
Most of the research I have done in this area is eye-opening. Humans in general need a minimum of 7 hours per night. Anything less than 6.5 hours per night increases the risk of developing Alzheimer's disease, cardiovascular disease, and certain cancers such as breast cancer. (full article with references here: http://thenatpath.com/mind/sleep-deprivation-chronic-health-outcomes/)
I was reminded of these while listening to a fascinating podcast with Matthew Walker, professor of neuroscience and founder/director of the Centre for Human Sleep Science on the JRE:
(http://podcasts.joerogan.net/podcasts/matthew-walker)
I've posted a short clip below, but the full video is also found on YouTube: https://www.youtube.com/watch?v=pwaWilO_Pig
Key messages were that in addition to the number of hours of sleep needed, the quality of sleep is crucially important. That evening glass of wine might help you relax, but the alcohol is keeping your system up.
As well, sleep isn't just for rest! This isn't just about letting the body go to sleep, but allowing your brain to solidify all the connections you were trying to make from your day. This is where the saying "sleep on it" comes from. Even for students who are studying - it is more beneficial for their learning and memory to sleep, rather than to pull an all-nighter. You might think you're giving your brain extra study hours, but the connections will not be made or stay the same way if you instead got a good night of sleep.
Studies have also looked at the mental and cognitive function of school-aged children, finding that children are better able to learn when school start times are pushed back from 7/8am to 9 am or later.
And what about our doctors? The ones who pull double or triple shifts at hospitals, or who have a ridiculous number of working hours during their residency? Aren't we supposed to be superhuman and push through it? Nope! The initial regimen of pushing medical residents started with one MD: a man who was able to follow these long working hours. But it wasn't because of his "mental strength" - it was because he was accidentally addicted to cocaine! And now we use this as our standard for medical students and hospital doctors.
This type of sleep deprivation can cause major issues of impairment both on the job and while driving, being equated to the impairment of drunk driving. Falling asleep at the wheel is no joke, and it's not uncommon. That's what makes this so dangerous.
These developments in sleep science should be unnerving for a lot of us. Sleep isn't something to take for granted. These aren't extra hours to allocate to whatever activities you deem important. This is about your chronic health, and the safety of those around you. Today you might feel okay with 4-5 hours, but 10 years from now your health could be facing the consequences.
Interestingly, Walker actually addresses the "4-5 hour sleeper". He says that the percentage of human beings that can actually get away with that amount of sleep per night with no repercussions is a fraction of 1% but even that number is rounded up!
There are multiple ways to help improve sleep. Walker goes into a few of them, though what's most important is keeping a routine and removing obstacles that can keep you from good sleep:
On the other hand, a lot of us also need down-time after work and into the evening. Maybe you have kids and you don't get time for yourself or alone time with your partner until after the kids are in bed. Maybe you take work home with you and work late, and therefore just don't get to bed early enough. Either way, we're pushing our bedtimes later, and our wake-up times aren't necessarily changing.
This balance of sleep, work, and time for yourself to decompress, can be really tough to achieve. Part of it is due to how we, as a North American society, view our daily expectations. Workplaces expect a 8-hour workday minimum, with more and more jobs requiring additional hours adding up to 60-80 hours per week. How on earth is that healthy for anyone?
Most of the research I have done in this area is eye-opening. Humans in general need a minimum of 7 hours per night. Anything less than 6.5 hours per night increases the risk of developing Alzheimer's disease, cardiovascular disease, and certain cancers such as breast cancer. (full article with references here: http://thenatpath.com/mind/sleep-deprivation-chronic-health-outcomes/)
I was reminded of these while listening to a fascinating podcast with Matthew Walker, professor of neuroscience and founder/director of the Centre for Human Sleep Science on the JRE:
(http://podcasts.joerogan.net/podcasts/matthew-walker)
I've posted a short clip below, but the full video is also found on YouTube: https://www.youtube.com/watch?v=pwaWilO_Pig
Key messages were that in addition to the number of hours of sleep needed, the quality of sleep is crucially important. That evening glass of wine might help you relax, but the alcohol is keeping your system up.
As well, sleep isn't just for rest! This isn't just about letting the body go to sleep, but allowing your brain to solidify all the connections you were trying to make from your day. This is where the saying "sleep on it" comes from. Even for students who are studying - it is more beneficial for their learning and memory to sleep, rather than to pull an all-nighter. You might think you're giving your brain extra study hours, but the connections will not be made or stay the same way if you instead got a good night of sleep.
Studies have also looked at the mental and cognitive function of school-aged children, finding that children are better able to learn when school start times are pushed back from 7/8am to 9 am or later.
And what about our doctors? The ones who pull double or triple shifts at hospitals, or who have a ridiculous number of working hours during their residency? Aren't we supposed to be superhuman and push through it? Nope! The initial regimen of pushing medical residents started with one MD: a man who was able to follow these long working hours. But it wasn't because of his "mental strength" - it was because he was accidentally addicted to cocaine! And now we use this as our standard for medical students and hospital doctors.
This type of sleep deprivation can cause major issues of impairment both on the job and while driving, being equated to the impairment of drunk driving. Falling asleep at the wheel is no joke, and it's not uncommon. That's what makes this so dangerous.
These developments in sleep science should be unnerving for a lot of us. Sleep isn't something to take for granted. These aren't extra hours to allocate to whatever activities you deem important. This is about your chronic health, and the safety of those around you. Today you might feel okay with 4-5 hours, but 10 years from now your health could be facing the consequences.
Interestingly, Walker actually addresses the "4-5 hour sleeper". He says that the percentage of human beings that can actually get away with that amount of sleep per night with no repercussions is a fraction of 1% but even that number is rounded up!
There are multiple ways to help improve sleep. Walker goes into a few of them, though what's most important is keeping a routine and removing obstacles that can keep you from good sleep:
- Have a set bedtime, set an alarm if you need to remind yourself.
- Avoid screen time, like smartphones and computers before bed. Put a blue-light filter on your devices if you must use them.
- Avoid eating 2 hours before bed, and alcohol about 4 hours before bed (or just avoid alcohol altogether).
- Refrain from caffeine after noon
- Keep the bedroom dark and do not allow light in from outside. Cover up electronics that have lights on them while you sleep
- Keep your bedroom cooler at night. Use fans, A/C or lighter pyjamas if necessary.
- Work on stress management to regulate cortisol levels. This is crucial for those who find they're waking between 2-4am.
Monday, May 7, 2018
The Mindful Bride, Part 2: Self-care and Mindfulness
Excellent, you've made it to Part 2: Self care for the Mindful Bride.
I had heard too many times that brides never really got the chance to enjoy the day. The day flies by! They warned me, and, You probably won't even see your partner for most of the day - you'll get split up all night!
This was terrifying and not at all what I wanted from my wedding day. I wanted to enjoy and savour every moment. I wanted to move at my leisure, spend time with the people around me, and with my husband! How on earth could I enjoy my wedding if my husband was going to be torn away from me all night?
So I made a plan. I made a plan to do everything in my power to soak up every moment. To ask for help when I needed it. To ignore those who were acting a little odd or crazy, to focus my attention on my love for my partner and what this day truly meant.
First off, it doesn't hurt when you've done some prep work and you have a kick-ass bridal team. My bachelorette party was a yoga retreat at a cottage up north, complete with a nature hike, home-cooked food, colouring, a Footloose movie night, and dance party (among other activities).
We had a schedule, but we also had down-time. And even more important to me, I asked that the entire thing be a complete surprise throughout. I wanted to just go with the flow, and enjoy every part as it happened. I didn't want to be anticipating an activity or planning ahead. I wanted to be in the moment. It was incredible!
A few weeks before the wedding, things were definitely getting crammed into my schedule. Self-care was a must as there were so many other obligations in those weeks.
First, I was terrified of getting sick for the wedding, so I loaded up on all my supplements, taking my adaptogens and antioxidants to prevent illness and help keep my energy up. I even gave myself a B12 shot a few days before the wedding to help with anxiety and energy.
First, I was terrified of getting sick for the wedding, so I loaded up on all my supplements, taking my adaptogens and antioxidants to prevent illness and help keep my energy up. I even gave myself a B12 shot a few days before the wedding to help with anxiety and energy.
Next, I worked on my gratitude journalling. 4-7 days before the wedding I journaled about everything I was looking forward to regarding the wedding. I put aside anything that was upsetting me, anything that was stressful and anything that could go wrong, and ONLY journaled about the positives. I even wrote out a list (several pages long) on everything I loved about my fiancé. The words just flowed out of me and it reset my headspace.
I booked myself a massage a week before the wedding; A full 60-minute massage with one of the RMT's at my clinic, which included cranial work and really reinforced getting my shoulders back, not allowing them to hunch forward. She was an angel to me that day. She also sent me home with epsom salts and I got to take a nice hot bath with them.
Use exercise to blow off steam or stress. Go for a jog, a bike ride, a swim, or maybe a kickboxing class; Whatever you need to physically let out any tension that you're holding onto. I personally found yoga to be helpful. Listen to what your body needs.
Use exercise to blow off steam or stress. Go for a jog, a bike ride, a swim, or maybe a kickboxing class; Whatever you need to physically let out any tension that you're holding onto. I personally found yoga to be helpful. Listen to what your body needs.
I got some well-needed quality time with my fiancé during the week before the wedding. We were both insanely busy with work in addition to everything wedding-related, but he was incredible and made the time to scoot out for a couple sushi rolls while we listened to music together, sharing a single set of earbuds. We also practiced our first dance a few times in our living room, which had me in tears, and totally excited for our day.
Being Mindful on the day of the Wedding
All of that prep work had me more relaxed on the day of, and I aimed to keep my morning routine the same with my breakfast, coffee and morning wake-up routine. I highly suggest eating in the morning if you can (especially protein)... it's a packed day and it'll help to keep blood sugar levels balanced. Pack a few portable snacks like nut/seed bars or a protein shake to give you a boost throughout the day.
Have your packing list ready and leave early. The day of, I made sure that everything was organized, and I had my incredible team. We left early, and our hair and makeup team was running ahead of schedule. All 6 of us were done with an extra 30 minutes to spare.
Have your packing list ready and leave early. The day of, I made sure that everything was organized, and I had my incredible team. We left early, and our hair and makeup team was running ahead of schedule. All 6 of us were done with an extra 30 minutes to spare.
We took that time to sip on some champagne, chat with our photographer and my mom. We settled into our room, taking a few bites out of whatever snack I could stomach. I felt so relaxed and not rushed at all. Best of all, I could stop to take it all in. My flowers arrived and I just stared at them for minutes. I looked at my dress hanging up; gave my mom an extra hug; and just walked about in my sock feet.
We took our time getting dressed and again, we were right on time to start photos. I highly recommend doing photos and a "first look" before the actual ceremony. It saved us from cramming in photos between the ceremony and reception, and allowed my fiancé and I to get more quality time together to enjoy the moments leading up to the ceremony. This day was about us, and I didn't care for a huge "reveal" walking down the aisle. I wanted that moment alone with my fiancé. I couldn't imagine seeing him for the first time that day and not being able to say anything to him. The point is, we got time together - exactly what I had hoped for.
Don't dwell on the negatives. We ended up with the most perfect wedding ever; even though we were caught in an ice storm, even though we were missing about 10 of our guests, even though my sister (under the influence of alcohol and a huge passion for dancing) broke a glass during the reception; even though we had to change our entire ceremony set up the day before the wedding, and even though there were multiple issues with room bookings... Everything was solved. Every problem had a solution and it all turned out perfectly.
If something is out of your control, it is out of your control. I could have overreacted and gotten upset about anything at any point in the day, but there wasn't a point to any of it. I was blissfully happy because I finally got to wear my wedding dress, and I was marrying my true love! How can you not be happy? This is your day and it's all about your love for each other.
Lastly, when you slow down, you get a chance to just take everything in. Remember the little moments, the details. I went to sleep that night replaying the entire day in my head. I didn't want to forget a single second. And with those memories I was able to write out our entire wedding story - the next journalling assignment I made for myself.
Your goals and dreams for the day might be different than mine, and that's okay. But I highly recommend taking the time for self-care, stress management, and practicing mindfulness so that you can fully take in the day and reduce the feeling of being stressed, rushed, or disappointed by any surprises that come up.
These same principles can be applied to so much more outside of a wedding, but a wedding is a special lifetime event and considering the time and effort you put into planning and executing this day, you deserve to enjoy it and savour it; Appreciate it for all that it is.
If something is out of your control, it is out of your control. I could have overreacted and gotten upset about anything at any point in the day, but there wasn't a point to any of it. I was blissfully happy because I finally got to wear my wedding dress, and I was marrying my true love! How can you not be happy? This is your day and it's all about your love for each other.
Lastly, when you slow down, you get a chance to just take everything in. Remember the little moments, the details. I went to sleep that night replaying the entire day in my head. I didn't want to forget a single second. And with those memories I was able to write out our entire wedding story - the next journalling assignment I made for myself.
Your goals and dreams for the day might be different than mine, and that's okay. But I highly recommend taking the time for self-care, stress management, and practicing mindfulness so that you can fully take in the day and reduce the feeling of being stressed, rushed, or disappointed by any surprises that come up.
These same principles can be applied to so much more outside of a wedding, but a wedding is a special lifetime event and considering the time and effort you put into planning and executing this day, you deserve to enjoy it and savour it; Appreciate it for all that it is.
Friday, April 27, 2018
The Mindful Bride: Part 1, Planning and Executing
I wanted to do this series on being a bride, mostly because I found my experience to be quite different than many other brides, but also to help others who may feel like they are going crazy with planning, executing, and trying to enjoy their wedding day. There are steps to health & wellness in the face of stress and change, and everyday life. Being a bride and planning a wedding is no different; It can still be busy-making, stressful, and time consuming, so we can't forget about our own wellness during this process.
Here is Part 1: Wellness Guidelines for Planning and Executing, which is more about maintaining a clear head, not getting overwhelmed, and picking your battles. Part 2 will talk about actual self-care and stress management.
When you're about to get married, other married people loved to give you friendly warnings about what all could and will happen on your wedding day. I was told, my wedding day would fly by! That I would barely get a chance to enjoy it; There will always be something that goes wrong or not according to plan... I listened nicely to all of these warnings but I still believed that I could influence my experience as a bride.
Here is Part 1: Wellness Guidelines for Planning and Executing, which is more about maintaining a clear head, not getting overwhelmed, and picking your battles. Part 2 will talk about actual self-care and stress management.
***
When you're about to get married, other married people loved to give you friendly warnings about what all could and will happen on your wedding day. I was told, my wedding day would fly by! That I would barely get a chance to enjoy it; There will always be something that goes wrong or not according to plan... I listened nicely to all of these warnings but I still believed that I could influence my experience as a bride.
At my wedding a few weekends ago, I did just that. People told me I was the most organized bride they've ever seen. My florist commented several times that I was one of the easiest brides she's ever worked with. Even my photographers exclaimed that they wish every bride was like me.
I don't want my ego spin out of control, but I had to reflect on all of this feedback. What was I doing that other brides weren't?!
I will admit that I was incredibly organized - but this was made easier when I decided how much "stuff" we needed for our wedding. Perhaps you have grandiose ideas with extremely specific visuals in mind... maybe you have family or traditional obligations that you have to bend to. The point was that my husband and I chose what was right for us, and we didn't go overboard.
Rule #1: Less is more
You might think that you need 2-foot tall centrepieces to create a proper atmosphere. I will tell you that you can get away with a lot less. I had short, skinny $2 vases from Ikea and 3 roses in each.
We could have gone overboard, which is why it's so easy to become overwhelmed. It's okay to take a few non-essential items off your plate!
Items that we passed on included:
- Specialty late-night food station. Instead the venue/caterers supplied fruit, cheese and crackers;
- Videographer. We had a family member record our first dance. It wasn't worth paying $4000 to someone to film the day for us; especially as we had made such a great connection with our photographer. Finding her took time and luck; and it was more intimate without a film crew hovering over us.
- Extra entertainment. We felt the only entertainment our guests needed was a loving ceremony, an excellent dinner, and a lot of dancing!
- Extra flowers. I asked that all the bouquets be half the size of a classic bouquet. It saved us a ton of money and no one even noticed. Remember, the bigger the bouquet, the more you/your dress is covered.
- Fancy lights or smoke machines. Extra equipment needs to be rented, delivered, set up, taken down... We were able to dim the lights at our reception after dinner. That with some amazing music (and an open bar) was all we needed to have an incredible party. No special slide shows, screens, flashing dance floor lights were necessary.
- A Calligrapher or specialty invitations. I hand wrote out all the addresses on envelops for our invitations, and I used VistaPrint for all of our stationary. We mailed out 2 cards and one return envelope. We had our directions and Inn booking information on the back of the invite. We saved paper and money! If you don't want to hand-write out your envelopes, use a label maker or your printer.
- Special DIY projects. I picked one and it was because I had made a huge mistake: I ordered twice as many invitations as I actually needed. I thought, How could I repurpose all of these card stock invitations? Then I remembered that my mom had recently bought me a book on making paper flowers. So I packed up the invites, drove to her house, and we spent a day together making flowers out of my invitations:
It started off fun, watching chick flicks and cliche wedding movies while we cut out dozens of stencilled petals... but by the end of the day we had only completed 10 flowers between the two of us. It was gruelling and time consuming. But the truth is that we were able to use them without needing 100 of them. They were accent decor, not "mandatory" at every table. I was totally happy with that... as were my blistered hands.
DIY projects are fun and great ideas in hindsight. Some of them might actually be quite doable. But don't feel like you need to put intricate work into something for every single guest - Unless you have the time, patience, and the passion for such a project.
I will admit that I was incredibly organized - but this was made easier when I decided how much "stuff" we needed for our wedding. Perhaps you have grandiose ideas with extremely specific visuals in mind... maybe you have family or traditional obligations that you have to bend to. The point was that my husband and I chose what was right for us, and we didn't go overboard.
Rule #1: Less is more
You might think that you need 2-foot tall centrepieces to create a proper atmosphere. I will tell you that you can get away with a lot less. I had short, skinny $2 vases from Ikea and 3 roses in each.
We could have gone overboard, which is why it's so easy to become overwhelmed. It's okay to take a few non-essential items off your plate!
Items that we passed on included:
- Specialty late-night food station. Instead the venue/caterers supplied fruit, cheese and crackers;
- Videographer. We had a family member record our first dance. It wasn't worth paying $4000 to someone to film the day for us; especially as we had made such a great connection with our photographer. Finding her took time and luck; and it was more intimate without a film crew hovering over us.
- Extra entertainment. We felt the only entertainment our guests needed was a loving ceremony, an excellent dinner, and a lot of dancing!
- Extra flowers. I asked that all the bouquets be half the size of a classic bouquet. It saved us a ton of money and no one even noticed. Remember, the bigger the bouquet, the more you/your dress is covered.
- Fancy lights or smoke machines. Extra equipment needs to be rented, delivered, set up, taken down... We were able to dim the lights at our reception after dinner. That with some amazing music (and an open bar) was all we needed to have an incredible party. No special slide shows, screens, flashing dance floor lights were necessary.
- A Calligrapher or specialty invitations. I hand wrote out all the addresses on envelops for our invitations, and I used VistaPrint for all of our stationary. We mailed out 2 cards and one return envelope. We had our directions and Inn booking information on the back of the invite. We saved paper and money! If you don't want to hand-write out your envelopes, use a label maker or your printer.
- Special DIY projects. I picked one and it was because I had made a huge mistake: I ordered twice as many invitations as I actually needed. I thought, How could I repurpose all of these card stock invitations? Then I remembered that my mom had recently bought me a book on making paper flowers. So I packed up the invites, drove to her house, and we spent a day together making flowers out of my invitations:
DIY projects are fun and great ideas in hindsight. Some of them might actually be quite doable. But don't feel like you need to put intricate work into something for every single guest - Unless you have the time, patience, and the passion for such a project.
It's okay if you want these things. It's your wedding and you can create the day however you like. But there are times when you need to let things go. They are seriously not worth it.
A friend of mine who is an incredible baker made cookies and brownies for the end of the night at her own wedding. Our venue allowed the same and I had planned on doing some baking for ours as well (otherwise what's the point of owning a Kitchenaid mixer?). But the week before the wedding my schedule got slammed - and not just with wedding stuff... but work, and family, and other commitments. I was exhausted and baking wasn't going to happen. At that point I really didn't care. I didn't even tell the venue until I arrived on the day-of. It wasn't a big deal, but I'm glad I made the decision to let it go.
A friend of mine who is an incredible baker made cookies and brownies for the end of the night at her own wedding. Our venue allowed the same and I had planned on doing some baking for ours as well (otherwise what's the point of owning a Kitchenaid mixer?). But the week before the wedding my schedule got slammed - and not just with wedding stuff... but work, and family, and other commitments. I was exhausted and baking wasn't going to happen. At that point I really didn't care. I didn't even tell the venue until I arrived on the day-of. It wasn't a big deal, but I'm glad I made the decision to let it go.
Rule #2: Avoid overreacting.
Things go wrong. People have very loud opinions and expectations.
Our planned outdoor ceremony ended up being moved indoors due to a freak ice storm in the middle of April. One of the worst storms in Toronto in years, with rain, freezing rain, snow, slush and ice all within 24 hours. We had an entire table not show up, and even our officiant was a little late to arrive. Shit happens. It wasn't going to stop us from getting married. Nothing would. There was no point in getting angry. We were still getting married, and everything in my eyes was still as perfect as it could be.
But even if something had gone wrong that was someone's obvious fault; there's nothing good that comes out of going full dragon. The important point is to keep a level head. Exhale a deep breath, and then find a solution. One of the best parts of being the bride? You have a team of people who are there for you to troubleshoot.
Our venue (which was also an Inn) made multiple errors with room bookings and didn't have the room I requested available for getting ready in. So as I had my manicure done, my sister went up to the front desk and fixed it all. I didn't stress for a second. The issue would be fixed, or we would somehow find a solution (or another room). There's always a way to make things work. The goal is to not fight the resolution.
And remember - you're getting married! This is a happy day of celebration and everyone is there in support of you and your partner! Create and nurture the positive energy that you want surrounding you on your day.
Rule #3: Let the experts do their job - and trust them!
So you shelled out a few thousand dollars on photography... perhaps hundreds if not thousands on flowers (You've seen these weddings on Pinterest!). There's a reason you're paying so much: You are paying a professional for their time and their skill. Sure, there's the cost of materials, but you sought out your specific vendors because you thought they were the best in your price range, and you seem to really connect with them.
Our planned outdoor ceremony ended up being moved indoors due to a freak ice storm in the middle of April. One of the worst storms in Toronto in years, with rain, freezing rain, snow, slush and ice all within 24 hours. We had an entire table not show up, and even our officiant was a little late to arrive. Shit happens. It wasn't going to stop us from getting married. Nothing would. There was no point in getting angry. We were still getting married, and everything in my eyes was still as perfect as it could be.
But even if something had gone wrong that was someone's obvious fault; there's nothing good that comes out of going full dragon. The important point is to keep a level head. Exhale a deep breath, and then find a solution. One of the best parts of being the bride? You have a team of people who are there for you to troubleshoot.
Our venue (which was also an Inn) made multiple errors with room bookings and didn't have the room I requested available for getting ready in. So as I had my manicure done, my sister went up to the front desk and fixed it all. I didn't stress for a second. The issue would be fixed, or we would somehow find a solution (or another room). There's always a way to make things work. The goal is to not fight the resolution.
And remember - you're getting married! This is a happy day of celebration and everyone is there in support of you and your partner! Create and nurture the positive energy that you want surrounding you on your day.
Rule #3: Let the experts do their job - and trust them!
So you shelled out a few thousand dollars on photography... perhaps hundreds if not thousands on flowers (You've seen these weddings on Pinterest!). There's a reason you're paying so much: You are paying a professional for their time and their skill. Sure, there's the cost of materials, but you sought out your specific vendors because you thought they were the best in your price range, and you seem to really connect with them.
I gave our florist an idea of what I wanted, with flower types and colours, but I honestly had no idea what was in season. She guided me to combinations that ended up being incredible. She put together the most beautiful bouquets, and they were all so simple and romantic. Even when it came to the ribbon around the stems, she made a recommendation and not only did I love it, but I trusted her that it would look amazing (and she didn't disappoint).
Trust your experts. Try to avoid harassing them with phone calls and emails with changes and demands. I'm not saying that you shouldn't stick up for what you want or what you're asking for, but keep an open mind and understand that these people work weddings for a living.
Even if it's not exactly as you had pictured it in your head, try to see the beauty in it. See the love and the handiwork that went into each piece from your vendors/experts.
Rule #4: Call upon your think tank, but avoid getting too many opinions
There were multiple times where I had to make silly little decisions (like, which font looks better for the seating chart?) and I got a little overwhelmed with indecision (mostly because I didn't care about seating chart fonts... I just wanted it to be legible for our guests). Instead of just picking something, I would call upon one of my bridesmaids, or my sister, or mom, or, if the decision was more crucial than fonts, I would bring in my fiancé. I would have 3-4 options ready, then I would ask 1-2 people for their opinion - never more than that. Any more opinions and you will second guess yourself, and now you're trying to please the crowd. Once a decision was made, we stuck to it and moved on.
There's no need to dwell on the tiniest details; but you're also allowed some help in making those decisions. Back to Rule #1: Less is more. You don't need your whole posse there for you when you try on wedding dresses or meet with your florist. Pick one person and enjoy the experience. If you find there's someone who's opinion on the matter would mean a lot to you, then go home and come back another day with that person.
For our wedding cupcakes I went by myself to put down the deposit and then brought home a few different varieties/flavours of cupcakes home for my fiancé so that he could help choose the flavour that we would serve. The point is that you don't have to do everything alone. It's okay to ask for help.
I understand that my situation will not apply to everyone, but I hope that these little tidbits of advice will help others beyond the typical "warnings" that women hear. A warning isn't always helpful but guidance on how to better manage the wedding planning and execution is. And that is my hope for today's blog post. I'll be posting again soon for Part 2: Self-Care for the Mindful Bride
Trust your experts. Try to avoid harassing them with phone calls and emails with changes and demands. I'm not saying that you shouldn't stick up for what you want or what you're asking for, but keep an open mind and understand that these people work weddings for a living.
Even if it's not exactly as you had pictured it in your head, try to see the beauty in it. See the love and the handiwork that went into each piece from your vendors/experts.
Rule #4: Call upon your think tank, but avoid getting too many opinions
There were multiple times where I had to make silly little decisions (like, which font looks better for the seating chart?) and I got a little overwhelmed with indecision (mostly because I didn't care about seating chart fonts... I just wanted it to be legible for our guests). Instead of just picking something, I would call upon one of my bridesmaids, or my sister, or mom, or, if the decision was more crucial than fonts, I would bring in my fiancé. I would have 3-4 options ready, then I would ask 1-2 people for their opinion - never more than that. Any more opinions and you will second guess yourself, and now you're trying to please the crowd. Once a decision was made, we stuck to it and moved on.
There's no need to dwell on the tiniest details; but you're also allowed some help in making those decisions. Back to Rule #1: Less is more. You don't need your whole posse there for you when you try on wedding dresses or meet with your florist. Pick one person and enjoy the experience. If you find there's someone who's opinion on the matter would mean a lot to you, then go home and come back another day with that person.
For our wedding cupcakes I went by myself to put down the deposit and then brought home a few different varieties/flavours of cupcakes home for my fiancé so that he could help choose the flavour that we would serve. The point is that you don't have to do everything alone. It's okay to ask for help.
***
I understand that my situation will not apply to everyone, but I hope that these little tidbits of advice will help others beyond the typical "warnings" that women hear. A warning isn't always helpful but guidance on how to better manage the wedding planning and execution is. And that is my hope for today's blog post. I'll be posting again soon for Part 2: Self-Care for the Mindful Bride
Saturday, March 31, 2018
6 products that most women would do best to avoid
I recently saw the swag bag that's being given out for those who participate in one of the Women's runs, here in Toronto. Now, don't get me wrong, I love a good swag bag. It's one of the perks of running a race.
What grabbed my attention was the number of items in this "Women's swag bag" that can actually sabotage a woman's hormonal health. Maybe not dramatically or from a single use/consumption, but long-term, or for those who already have hormonal issues.
Here are a few examples of products that most women should avoid, while trying not to call out specific brand names.
1) Commercial brand granola bars
These are often laden with sugar; Both in the number of types of sugar and in the grams per serving. Upon reading the ingredients label you'll notice that a single product can contain all of the following: Brown sugar, Honey, Glucose, Sugar, and Glycerin. That's 5 different "types" of sweeteners in a single granola bar (as listed by a specific brand), with 5g of sugar and only 1g of protein and only 2g of fiber per serving. Shouldn't a granola bar be high in fiber?
Additionally, we find chemical preservatives like BHT, artificial flavouring, and "modified milk ingredients." On a scale of healthy snacks, this one shouldn't even be an option.
2) "Nutritional" or Meal replacement shakes
It makes me sick that we actually feed these to people. Sure, they're fantastic for helping certain people gain weight, but that's because each serving contains roughly 40g of carbohydrates with 1/2 of that coming from multiple sources of sugar and even more added sweeteners.
What grabbed my attention was the number of items in this "Women's swag bag" that can actually sabotage a woman's hormonal health. Maybe not dramatically or from a single use/consumption, but long-term, or for those who already have hormonal issues.
Here are a few examples of products that most women should avoid, while trying not to call out specific brand names.
1) Commercial brand granola bars
These are often laden with sugar; Both in the number of types of sugar and in the grams per serving. Upon reading the ingredients label you'll notice that a single product can contain all of the following: Brown sugar, Honey, Glucose, Sugar, and Glycerin. That's 5 different "types" of sweeteners in a single granola bar (as listed by a specific brand), with 5g of sugar and only 1g of protein and only 2g of fiber per serving. Shouldn't a granola bar be high in fiber?
Additionally, we find chemical preservatives like BHT, artificial flavouring, and "modified milk ingredients." On a scale of healthy snacks, this one shouldn't even be an option.
2) "Nutritional" or Meal replacement shakes
It makes me sick that we actually feed these to people. Sure, they're fantastic for helping certain people gain weight, but that's because each serving contains roughly 40g of carbohydrates with 1/2 of that coming from multiple sources of sugar and even more added sweeteners.
Additionally, there are multiple ingredients that aren't well tolerated, especially as we age.
→ Carrageenan is what researchers in animal labs use to induce inflammation. It can also be a cause of headaches and migraines for some women.
→ "Vegetable oil" often contributes to high omega-6:omega-3 ratios in the diet - meaning more inflammation. This can manifest as IBS, joint pain, painful periods, depression, and brain fog.
→ Milk protein concentrate. Not a terrible ingredient for the average person, but as we age we lose our concentration of available lactase enzymes. Thus, as we age, we become more lactose-intolerant to some degree. For women specifically, I often recommend avoidance of all or most cow dairy as it is a common aggregator of digestion issues, hormonal imbalances, and increased inflammation.
3) Vaginal lubricants and wipes
Vaginal dryness can often be a sign of a hormonal imbalance of estrogen. Avoid products that contain:
→ Glycerin: a sugar that introduced vaginally can lead to a greater incidence of yeast infections.
→ Parabens like ethylparaben, methylparaben, etc. These are known hormone disruptors.
→ Polypropylene glycol can be irritating, especially to sensitive tissue.
4) Commercially branded Hair and Body products that contain:
→ Sodium lauryl/laureth sulfates: these are foaming agents that can dry out skin and can cause reactions for those with sensitive skin.
→ Cetyl or Stearyl alcohols: avoid products that have alcohol near the top of the ingredient list if you have dry skin or eczema. Alcohol in creams or body products can be even more drying and cause eczema lesions to become painful.
→ Fragrance: fragrances that are not disclosed as essential oils are often synthetic and are known hormone disruptors. They can also induce headaches and other neurological symptoms, not just in the user, but in those around them.
→ Parabens for the same reasons as above.
5) Anti-perspirants
Using aluminum products to clog your sweat ducts stops you from being able to eliminate toxins from your skin in those areas. We're supposed to sweat. It's part of our homeostatic regulatory system, and part of the body's detoxifying system. If you're using products like the ones above, your body has to get rid of those chemicals like phthalates, and it does so through sweat, urine and feces. If you're excessively sweating, it's time to have the root cause evaluated.
Read more on one of my previous blog posts and make your own deodorant!
6) Tampons
As a previous user, I can understand the frustration with me adding tampons to this list. But the problems that tampons can cause go beyond toxic shock syndrome. Tampons soak up everything they're in contact with; Not only menstrual fluid, but your natural vaginal secretions and discharges. This fluid is critical for maintaining proper vaginal pH (prevents you from getting bacterial vaginosis - itching, redness, and subsequent infections), keeping tissues moist and happy, and keeping your vaginal flora healthy. If you tend to get yeast infections frequently, stop using tampons all together. Some women who have other sensitivities or sensitive skin would also do best to avoid tampon use due to fragrances, bleaches and dioxins.
The point here is to educate women and have people in general be more informed on the products they're purchasing and using in and on their bodies.
Rick Smith and Bruce Lourie's book Slow Death by Rubber Duck discusses the environmental toxins that we expose ourselves to everyday, but also on the mechanisms our body has for eliminating them. It is an eye-opening read that I highly recommend.
I also recommend EWG's webpage Myths of Cosmetic Safety for more information: https://www.ewg.org/skindeep/myths-on-cosmetics-safety/#.Wr_BWmYZNsM
Thursday, March 22, 2018
6 Ways to Prevent Knee Soreness and Injuries for Runners
So you wanna run, but your knees get too sore? I hear this frequently, and can understand the feeling. Most of the time, doing some training to start running can help but there are other considerations as well.
When I first started running I just wanted to get out there. I didn't have any accumulated running gear, and I was hitting the concrete streets of Toronto. At first it was uncomfortable - like my body didn't quite understand how to run, or how to run properly. I thought I was in good shape, but my heart was racing, and I was sore!
Fast forward to today and my knees have become a non-concern. It takes conditioning, the right gear and the right type of run, but you too can run with less knee pain.
Here are my top tips for reducing the knee pain of running:
1) Wear really good running shoes and rotate them often.
Purchase one pair of really great (and often more expensive) running shoes, but make sure to replace them within about 6 months - earlier if you're covering more distance in them. For runners hitting about 20-40km per week, your shoes might only last you 3-4 months. Or, you can purchase several pairs and rotate them frequently. Each pair of shoes will last longer in that way, though you may have to spend more in the short-term.
2) Strengthen your hips!
You can relieve the strain on your knees by increasing the strength of your hips and glutes. This even extends into the pelvic cavity and low back as strengthening these muscle groups help to keep the body and joints more stable. Lunges, squats, hip adduction and hip abduction will all support this.
Yoga can also act as a strengthening exercise for those muscles. Look for yoga videos or classes specifically tailored to runners. Christine Felstead has a great book called "Yoga for Runners" as well, and she often teaches at the annual Toronto Yoga Conference & Show.
At the same time, beware of deep tissue work that can over relax major muscle groups. Using a foam roller on the legs - especially the IT band - is fantastic, and can help to decrease knee soreness. However, a really deep tissue massage of the low back, hips and glutes might actually set you back by a few days. It's not uncommon to feel a little too loose and wonky after a really tough massage, so be prepared to restrengthen those muscle groups.
3) Avoid running on concrete.
Cement has very little give for a runner compared to a trail. If you can run on softer surfaces, opt for that! With a slightly lesser impact, your joints feel less of a shock. Myself personally, I find that I'm more sore the day after I've run on concrete versus a dirt trail or boardwalk.
4) Run with a mid-foot strike, or on the balls of the feet.
Running with a heel-strike may look good in an advertisement, but mechanically is murderous on your legs. When you strike with your heel, the impact of that strike shoots up the leg with a more compressive force on the knee and hip joints. By using the mid-foot or balls of the feet, the back half of your foot acts as a sort-of shock absorber. This allows you to bounce more gently, taking the pressure off the knee joint and putting it more on your muscles to catch you and propel you forward.
The only downside to this is that some newer runners may notice shin splints when starting this technique. Doing a proper warm-up and post-run stretch can help alleviate that stress. As can magnesium, foam rolling, and using hot and cold water therapy as appropriate.
5) Consider additional joint support via supplementation.
Depending on your age and physical and medical history, this might include cartilage helpers like glucosamine and chondroitin; anti-inflammatory substances such as Omega-3 fish oil and curcumin; or other vitamin, mineral, and amino acid support such as vitamin C, hydrolyzed collagen, and bone broths.
6) Visit a physiotherapist
If you're unsure about your running technique and you're getting pain or soreness, it might be time to go see a physiotherapist. They can assess your gait and stance, perform muscle testing, and then set you up with stretching and/or active motion exercises to reduce your pain and support proper body mechanics. (If you have insurance benefits for physio, this one is a no-brainer!)
When I first started running I just wanted to get out there. I didn't have any accumulated running gear, and I was hitting the concrete streets of Toronto. At first it was uncomfortable - like my body didn't quite understand how to run, or how to run properly. I thought I was in good shape, but my heart was racing, and I was sore!
Fast forward to today and my knees have become a non-concern. It takes conditioning, the right gear and the right type of run, but you too can run with less knee pain.
Here are my top tips for reducing the knee pain of running:
1) Wear really good running shoes and rotate them often.
Purchase one pair of really great (and often more expensive) running shoes, but make sure to replace them within about 6 months - earlier if you're covering more distance in them. For runners hitting about 20-40km per week, your shoes might only last you 3-4 months. Or, you can purchase several pairs and rotate them frequently. Each pair of shoes will last longer in that way, though you may have to spend more in the short-term.
2) Strengthen your hips!
You can relieve the strain on your knees by increasing the strength of your hips and glutes. This even extends into the pelvic cavity and low back as strengthening these muscle groups help to keep the body and joints more stable. Lunges, squats, hip adduction and hip abduction will all support this.
Yoga can also act as a strengthening exercise for those muscles. Look for yoga videos or classes specifically tailored to runners. Christine Felstead has a great book called "Yoga for Runners" as well, and she often teaches at the annual Toronto Yoga Conference & Show.
At the same time, beware of deep tissue work that can over relax major muscle groups. Using a foam roller on the legs - especially the IT band - is fantastic, and can help to decrease knee soreness. However, a really deep tissue massage of the low back, hips and glutes might actually set you back by a few days. It's not uncommon to feel a little too loose and wonky after a really tough massage, so be prepared to restrengthen those muscle groups.
3) Avoid running on concrete.
Cement has very little give for a runner compared to a trail. If you can run on softer surfaces, opt for that! With a slightly lesser impact, your joints feel less of a shock. Myself personally, I find that I'm more sore the day after I've run on concrete versus a dirt trail or boardwalk.
4) Run with a mid-foot strike, or on the balls of the feet.
Running with a heel-strike may look good in an advertisement, but mechanically is murderous on your legs. When you strike with your heel, the impact of that strike shoots up the leg with a more compressive force on the knee and hip joints. By using the mid-foot or balls of the feet, the back half of your foot acts as a sort-of shock absorber. This allows you to bounce more gently, taking the pressure off the knee joint and putting it more on your muscles to catch you and propel you forward.
The only downside to this is that some newer runners may notice shin splints when starting this technique. Doing a proper warm-up and post-run stretch can help alleviate that stress. As can magnesium, foam rolling, and using hot and cold water therapy as appropriate.
5) Consider additional joint support via supplementation.
Depending on your age and physical and medical history, this might include cartilage helpers like glucosamine and chondroitin; anti-inflammatory substances such as Omega-3 fish oil and curcumin; or other vitamin, mineral, and amino acid support such as vitamin C, hydrolyzed collagen, and bone broths.
6) Visit a physiotherapist
If you're unsure about your running technique and you're getting pain or soreness, it might be time to go see a physiotherapist. They can assess your gait and stance, perform muscle testing, and then set you up with stretching and/or active motion exercises to reduce your pain and support proper body mechanics. (If you have insurance benefits for physio, this one is a no-brainer!)
Wednesday, March 14, 2018
How to properly take care of your feet
Our feet take us everywhere. Some of us stay on our feet all day, giving them the burden of our entire body against gravity. A lot of us love shoes, and often shove our feet into any pair that pulls at our fashion-heartstrings; But how much extra care do we take of our feet? I'm talking beyond the aesthetics of and the stress-relieving massage of a good pedicure.
Taking care of our feet can relate to taking care of the entire body. It comes down to the "use it or lose it" theory: Any muscle or combination of functions that aren't used after a period of time will degrade or atrophy. To make the body stronger, we have to use it; use our muscles, use our brain power, etc.
Think about how often you use your feet while they are bare, on a flat supportive ground, compared to when they are sheltered or braced by thick socks, cushioned running shoes, or constricting high-heeled shoes. How often do you get to feel your toes splayed out rather then squished together?
There are 19 different muscles in the human foot, and over 100 ligaments! And especially important ones seeing as how they support us while standing, propel us while walking, and catch us while running.
More of us could do with a little foot conditioning. Properly taking care of feet includes strengthening them, preventing the muscles from atrophying, and protecting other joints such as the knees, hips and all the muscles in-between that have to compensate when we have weak feet and ankles.
How can you better take care of your feet and lower body?
1) Spend more time barefoot.
Being barefoot connects you to the ground. You can do it within your home, but it's even more beneficial if done on the earth or grass. There are actually mental health benefits to walking barefoot through dewy grass! Grounding also helps bring you to the present. It literally connects you to the ground and can be a part of a mindfulness exercise.
2) Yoga
Yoga is an incredible practice into strengthening your feet. Allow the toes to spread wide. Plant your feet and/or practice your balance postures. A yoga practice can be a fantastic way to strengthen your feet and whole body.
3) Other exercises and recovery.
For injuries such as plantar fasciitis, work to stretch and strengthen the feet by drawing out the letters of the alphabet with your feet/toes (one foot at a time), then roll a frozen water bottle or lacrosse ball under your foot between the heel and the balls of the feet. Drawing the alphabet requires you to use multiple muscles of the foot, while the ice or ball will help to loosen tissue stiffness, adhesions and will reduce inflammation (with ice).
4) Ditch the high heels
High heeled shoes are a menace for your feet, knees and hips. They can completely change the body's posture, and put more strain on the lower body. Additionally, most high-heels require the toes to be compressed together, completely eliminating their function in balancing the body, while significantly affecting blood flow to the feet and toes.
5) Foot massages and Epsom salt foot baths
For extra pampering, give yourself a quick foot treatment. Forget the nail polish and just give yourself (or get someone else to help you) a foot massage. Knead into your arches, and gently traction the toes. You can even precede this with a foot soak in Epsom salts to help relax the muscles of the foot (soak for a minimum 20 minutes).
Give your feet the attention and love they deserve. And even more, keep them strong so that they can prevent injuries in other parts of the body.
Taking care of our feet can relate to taking care of the entire body. It comes down to the "use it or lose it" theory: Any muscle or combination of functions that aren't used after a period of time will degrade or atrophy. To make the body stronger, we have to use it; use our muscles, use our brain power, etc.
Think about how often you use your feet while they are bare, on a flat supportive ground, compared to when they are sheltered or braced by thick socks, cushioned running shoes, or constricting high-heeled shoes. How often do you get to feel your toes splayed out rather then squished together?
There are 19 different muscles in the human foot, and over 100 ligaments! And especially important ones seeing as how they support us while standing, propel us while walking, and catch us while running.
More of us could do with a little foot conditioning. Properly taking care of feet includes strengthening them, preventing the muscles from atrophying, and protecting other joints such as the knees, hips and all the muscles in-between that have to compensate when we have weak feet and ankles.
How can you better take care of your feet and lower body?
1) Spend more time barefoot.
Being barefoot connects you to the ground. You can do it within your home, but it's even more beneficial if done on the earth or grass. There are actually mental health benefits to walking barefoot through dewy grass! Grounding also helps bring you to the present. It literally connects you to the ground and can be a part of a mindfulness exercise.
2) Yoga
Yoga is an incredible practice into strengthening your feet. Allow the toes to spread wide. Plant your feet and/or practice your balance postures. A yoga practice can be a fantastic way to strengthen your feet and whole body.
3) Other exercises and recovery.
For injuries such as plantar fasciitis, work to stretch and strengthen the feet by drawing out the letters of the alphabet with your feet/toes (one foot at a time), then roll a frozen water bottle or lacrosse ball under your foot between the heel and the balls of the feet. Drawing the alphabet requires you to use multiple muscles of the foot, while the ice or ball will help to loosen tissue stiffness, adhesions and will reduce inflammation (with ice).
4) Ditch the high heels
High heeled shoes are a menace for your feet, knees and hips. They can completely change the body's posture, and put more strain on the lower body. Additionally, most high-heels require the toes to be compressed together, completely eliminating their function in balancing the body, while significantly affecting blood flow to the feet and toes.
5) Foot massages and Epsom salt foot baths
For extra pampering, give yourself a quick foot treatment. Forget the nail polish and just give yourself (or get someone else to help you) a foot massage. Knead into your arches, and gently traction the toes. You can even precede this with a foot soak in Epsom salts to help relax the muscles of the foot (soak for a minimum 20 minutes).
Give your feet the attention and love they deserve. And even more, keep them strong so that they can prevent injuries in other parts of the body.
Friday, March 2, 2018
Changes in Digestion: Hope for those with IBS
I was trying out two new recipes last night: one was a Moroccan-style chicken stew (done in the slow cooker), and the other was this insanely good lentil recipe from "Oh She Glows, Everyday"
Three things crossed my mind during this process:
1) Is this stew going to be as good when I transform it into a "Low-FODMAP"-friendly recipe? With no onions or garlic??
2) Will these recipes taste as good if I omit the sugar (maple syrup, honey, etc) in both of them?
3) I can't believe I can eat lentils! This is amazing and weird at the same time; like when I brought back white potatoes into my diet a few months ago.
First off, onions and garlic bring loads of flavours and health benefits to our food, so not being able to enjoy them - and even more accurately, having them exacerbate my IBS symptoms - has been a real struggle; for both cooking at home (especially for a fiancé who LOVES both garlic and onions) and when we dine out.
Staying disciplined as much as possible is not only empowering, but you're preventing the pain that these food compounds cause. Pain is a signal telling us that something is wrong in the body. And it's a signal that we shouldn't ignore.
For those with food sensitivities or reactions, you absolutely can omit ingredients that aggravate you, and still have amazingly tasting food. Both dishes turned out incredibly well, considering what was missing. In this case, the added sweeteners were completely unnecessary.
Secondly, our bodies change as we age, and what worked for you in the past may not work in a few months or years. I spent about a year on a strict paleo diet and loved it! I had a hard time digesting potatoes and legumes (in addition to gluten and dairy), so paleo was the perfect solution for me. Even my "hangry" moments decreased in frequency.
Fast forward 6 years, after the inclusion of gluten-free grains back into my diet: My once great digestion had returned to being stormy. My body was giving me distinct signals that something was terribly wrong and that the foods I was eating were aggravating me. I had a gut feeling (pun intended) what was causing it... sugars, including certain fruits and honey, onions, garlic, cauliflower, and even too much sauerkraut which I thought was supposed to be a great fermented food for gut health. It bothered me that these things that I had eaten for so long were now a huge issue for me.
Following up with my IBS research and treatment protocols, I realized that all of the foods I was reacting to were high in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols), and started my plan to follow a low-FODMAP diet. This wasn't an easy feat. This is a crazy strict diet but I was tired of suffering.
And the truth is that I feel so much better than I did just 4 months ago, but it's not easy for many of us to completely change our diets. We get caught in habits and knowing what we have to give up can really bring a person down. It is absolutely a challenge.
But my point is that the gut changes over time. Pro-inflammatory and anti-inflammatory pathways always exist in the body, but we can modify their activation. The gut itself is a type of semi-permeable barrier that can become damaged. Our GI tract is like a whole other world, containing trillions of bacteria, all living within us. These are living organisms that secrete molecules that our body uses or obtains a signal from. They feed on what we ourselves are eating. There are so many factors involved that can change what your body reacts to and how it reacts.
There is always hope for IBS. There is always a chance that you may be able to eat things in the future that you're not able to now. But remember that there is a purpose for these signals - your symptoms - and it's your responsibility to truly listen to them and then modify your diet to best serve your body. Not only will your overall health improve, but you will actually feel better acutely. Seriously. Imagine eating a delicious meal and not feeling bloated, gassy, or having abnormal or painful bowel movements. That's what you have to look forward to :)
Three things crossed my mind during this process:
1) Is this stew going to be as good when I transform it into a "Low-FODMAP"-friendly recipe? With no onions or garlic??
2) Will these recipes taste as good if I omit the sugar (maple syrup, honey, etc) in both of them?
3) I can't believe I can eat lentils! This is amazing and weird at the same time; like when I brought back white potatoes into my diet a few months ago.
First off, onions and garlic bring loads of flavours and health benefits to our food, so not being able to enjoy them - and even more accurately, having them exacerbate my IBS symptoms - has been a real struggle; for both cooking at home (especially for a fiancé who LOVES both garlic and onions) and when we dine out.
Staying disciplined as much as possible is not only empowering, but you're preventing the pain that these food compounds cause. Pain is a signal telling us that something is wrong in the body. And it's a signal that we shouldn't ignore.
For those with food sensitivities or reactions, you absolutely can omit ingredients that aggravate you, and still have amazingly tasting food. Both dishes turned out incredibly well, considering what was missing. In this case, the added sweeteners were completely unnecessary.
Secondly, our bodies change as we age, and what worked for you in the past may not work in a few months or years. I spent about a year on a strict paleo diet and loved it! I had a hard time digesting potatoes and legumes (in addition to gluten and dairy), so paleo was the perfect solution for me. Even my "hangry" moments decreased in frequency.
Fast forward 6 years, after the inclusion of gluten-free grains back into my diet: My once great digestion had returned to being stormy. My body was giving me distinct signals that something was terribly wrong and that the foods I was eating were aggravating me. I had a gut feeling (pun intended) what was causing it... sugars, including certain fruits and honey, onions, garlic, cauliflower, and even too much sauerkraut which I thought was supposed to be a great fermented food for gut health. It bothered me that these things that I had eaten for so long were now a huge issue for me.
Following up with my IBS research and treatment protocols, I realized that all of the foods I was reacting to were high in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols), and started my plan to follow a low-FODMAP diet. This wasn't an easy feat. This is a crazy strict diet but I was tired of suffering.
And the truth is that I feel so much better than I did just 4 months ago, but it's not easy for many of us to completely change our diets. We get caught in habits and knowing what we have to give up can really bring a person down. It is absolutely a challenge.
But my point is that the gut changes over time. Pro-inflammatory and anti-inflammatory pathways always exist in the body, but we can modify their activation. The gut itself is a type of semi-permeable barrier that can become damaged. Our GI tract is like a whole other world, containing trillions of bacteria, all living within us. These are living organisms that secrete molecules that our body uses or obtains a signal from. They feed on what we ourselves are eating. There are so many factors involved that can change what your body reacts to and how it reacts.
There is always hope for IBS. There is always a chance that you may be able to eat things in the future that you're not able to now. But remember that there is a purpose for these signals - your symptoms - and it's your responsibility to truly listen to them and then modify your diet to best serve your body. Not only will your overall health improve, but you will actually feel better acutely. Seriously. Imagine eating a delicious meal and not feeling bloated, gassy, or having abnormal or painful bowel movements. That's what you have to look forward to :)
Thursday, February 22, 2018
Making your own non-toxic deodorant
Looking to make your own non-toxic deodorant? Want a product that's safe on your skin, composed mostly of moisturizers, with no artificial or synthetic fragrances? Today I whipped up a batch of homemade deodorant; A recipe that I've been using now for years with great success. Of course, every body is different, but this formula is a great starting point for those with sensitive and/or dry skin.
First, let's briefly go over the differences between a deodorant and an antiperspirant:
Deodorants help to prevent or eliminate body odor. They often contain baking powder, or other substances that help to eliminate bacterial growth and/or eliminate odours from bacteria.
Antiperspirants prevent sweating. They contain aluminum complexes (the active ingredient) that induce blockages of sweat ducts. No sweat, no smell.
There are 2 main problems with antiperspirants:
1) Your body is supposed to sweat. This is one way we eliminate and get rid of detoxified metabolites such as phthalates. Sweating when the body is heated (when exposed to heat via weather sauna, or during exercise) is a part of a normal, healthy, functioning body.
2) The safety of aluminum-containing products is still a little uncertain. Several studies have suggested that aluminum exposure (the active ingredient in antiperspirants) may cause toxicity in humans. Patients with Alzheimer's disease have been found to have higher amounts of aluminum in the brain, but it's unknown whether the aluminum is a "cause" or factor in the progression of dementia, or, if aluminum build-up is a sequelae of having dementia. It is still to be determined how much of a risk comes from antiperspirant use, but the idea of using aluminum to block sweat ducts is still unnerving.
What's the solution? Making your own deodorant! It's simple to do, and can be very cost-effective (especially if buying ingredients in larger sizes/bulk.).
Here's what you'll need:
First, let's briefly go over the differences between a deodorant and an antiperspirant:
Deodorants help to prevent or eliminate body odor. They often contain baking powder, or other substances that help to eliminate bacterial growth and/or eliminate odours from bacteria.
Antiperspirants prevent sweating. They contain aluminum complexes (the active ingredient) that induce blockages of sweat ducts. No sweat, no smell.
There are 2 main problems with antiperspirants:
1) Your body is supposed to sweat. This is one way we eliminate and get rid of detoxified metabolites such as phthalates. Sweating when the body is heated (when exposed to heat via weather sauna, or during exercise) is a part of a normal, healthy, functioning body.
2) The safety of aluminum-containing products is still a little uncertain. Several studies have suggested that aluminum exposure (the active ingredient in antiperspirants) may cause toxicity in humans. Patients with Alzheimer's disease have been found to have higher amounts of aluminum in the brain, but it's unknown whether the aluminum is a "cause" or factor in the progression of dementia, or, if aluminum build-up is a sequelae of having dementia. It is still to be determined how much of a risk comes from antiperspirant use, but the idea of using aluminum to block sweat ducts is still unnerving.
What's the solution? Making your own deodorant! It's simple to do, and can be very cost-effective (especially if buying ingredients in larger sizes/bulk.).
Here's what you'll need:
- Baking soda
- Arrowroot powder/starch
- Coconut oil
- Shea butter
- Essential oil(s) of your choice
- 2 non-plastic bowls: one that can fit inside the other
- A stirring spoon and/or tablespoons
- 2oz or similar glass container/jar with lid.
Directions:
2. Remove the small bowl from the water bowl and add about 8-10 drops of your essential oils. In today's batch I mixed 6 drops of Jasmine with 4 drops of Lavender.
3. Add in 2 tbsp of the Arrowroot starch and about 1-1.5 tbsp of baking soda. Mix well.
4. Pour mixture into your small glass jar and fasten the lid on. Place the jar in the fridge or freezer for a few hours or overnight to re-solidfy the oils.
5. That's it! Use a skinny popsicle stick to obtain a dab of your new deodorant from its container and apply with clean fingers/hands to prevent contamination. Because we're not adding any preservatives, it's important not to "double-dip" into the jar. Always use a clean stick and clean fingers.
Friday, February 16, 2018
How to trick yourself into doing something difficult and loving it
Today I woke up with this feeling that I wanted to run hills today, and I wanted it to be a long run. I visualized what that would look like: What trail would I be happy on? What would that journey look like? And then I went out, knowing I was going to hammer out a minimum of 8km, but with a goal of 10km, starting at the end that has the greatest rises and falls in elevation. How did it go?
I did it. Of course I knew I would because I've play this same psychological game with myself every single run. The game is:
Step 1: Figure out what your goal is. Listen to your body and your emotions and figure out what it is that you need. I have some days where I need to challenge myself with hill training. I have other days where I want a flat and easy path. I have days where I want a long but slow run where I can take my time, not caring about speed, but only the distance.
There are times I want solitude, and other times where I don't mind running into other people. There is typically an option for every mood and every need. If you're not a runner, that doesn't matter - you can still follow these steps for whatever your workout activities and goals are.
Step 2: Visualize the activity. Steps 1 and 2 can actually occur at the same time. It may sound hippie-dippie but the psychology behind visualizations are extremely important and lead to more positive outcomes. Before any run, I literally go through in my head what that experience is going to look like. I picture myself on the trail, moving along, in each section, hills, valleys, areas that have uneven or difficult terrain... everything. If I'm not satisfied that a particular route will be fulfilling for me that day, I try another route or another trail and see if that fulfils my goal. But the practice of mentally going through the route/routine prepares me for what I'm about to do.
Once I've made my decision and set my goal, it's set. Time to get ready.
Step 3: Get your gear on and make sure you're prepared. This step involves what I consider to be the "point of no return." Once I'm in my workout or running gear, there's no way I'm not going out. Even if it's pouring rain out, I know I'll still be glad I made the effort and got out there, but I'll dress appropriately for the weather. In this case, it also helps to visualize finishing your goal. For me, that means a yummy protein shake waiting for me at the end, a nice hot shower, warm fresh clothes and then a really awesome big meal (typically breakfast), all that will accompany my sense of accomplishment, feeling strong, and a runner's high. It's a pretty epic deal.
Step 4: Be comfortable being uncomfortable. Exercise isn't always going to be easy. It's not suppose to be. That's the whole point: you're training your body. But this is also an exercise in mental strength as well. Get yourself into a groove, relax your body where you can, and hold strong the areas that require your power (ie. for running, it's my core and hips that I hold strong, while my upper body is relaxed.) During the tough spots, tell yourself not to quit. You can quit if you want to... a lot of people do... but that doesn't have to be you. Can you go another minute? Another 5 minutes? Longer? Do you need to quit, or are you just tired of being uncomfortable? This is the game I play in my head: realizing that I don't need to quit yet. Get comfortable in your stride, get comfortable in your body, even though you're working hard! Then once you achieve your goal, you'll feel huge sense of pride and accomplishment.
Step 5: Always take that moment after you finish a workout or run to appreciate what you just did. Savour that moment. Stretch out your body and feel every single muscle. Feel your breath, and just how easy it is to breathe again. Enjoy every aspect of what you just did, and give yourself a high-five (not kidding, I do it all the time... when no one else is around or looking). Remember how good this feels. That way, next time, you can reflect back on this experience and let that be a driving force for repeating steps 1-4.
I did it. Of course I knew I would because I've play this same psychological game with myself every single run. The game is:
How to trick myself into doing something difficult and love it.
Step 1: Figure out what your goal is. Listen to your body and your emotions and figure out what it is that you need. I have some days where I need to challenge myself with hill training. I have other days where I want a flat and easy path. I have days where I want a long but slow run where I can take my time, not caring about speed, but only the distance.
There are times I want solitude, and other times where I don't mind running into other people. There is typically an option for every mood and every need. If you're not a runner, that doesn't matter - you can still follow these steps for whatever your workout activities and goals are.
Step 2: Visualize the activity. Steps 1 and 2 can actually occur at the same time. It may sound hippie-dippie but the psychology behind visualizations are extremely important and lead to more positive outcomes. Before any run, I literally go through in my head what that experience is going to look like. I picture myself on the trail, moving along, in each section, hills, valleys, areas that have uneven or difficult terrain... everything. If I'm not satisfied that a particular route will be fulfilling for me that day, I try another route or another trail and see if that fulfils my goal. But the practice of mentally going through the route/routine prepares me for what I'm about to do.
Once I've made my decision and set my goal, it's set. Time to get ready.
Step 3: Get your gear on and make sure you're prepared. This step involves what I consider to be the "point of no return." Once I'm in my workout or running gear, there's no way I'm not going out. Even if it's pouring rain out, I know I'll still be glad I made the effort and got out there, but I'll dress appropriately for the weather. In this case, it also helps to visualize finishing your goal. For me, that means a yummy protein shake waiting for me at the end, a nice hot shower, warm fresh clothes and then a really awesome big meal (typically breakfast), all that will accompany my sense of accomplishment, feeling strong, and a runner's high. It's a pretty epic deal.
Step 4: Be comfortable being uncomfortable. Exercise isn't always going to be easy. It's not suppose to be. That's the whole point: you're training your body. But this is also an exercise in mental strength as well. Get yourself into a groove, relax your body where you can, and hold strong the areas that require your power (ie. for running, it's my core and hips that I hold strong, while my upper body is relaxed.) During the tough spots, tell yourself not to quit. You can quit if you want to... a lot of people do... but that doesn't have to be you. Can you go another minute? Another 5 minutes? Longer? Do you need to quit, or are you just tired of being uncomfortable? This is the game I play in my head: realizing that I don't need to quit yet. Get comfortable in your stride, get comfortable in your body, even though you're working hard! Then once you achieve your goal, you'll feel huge sense of pride and accomplishment.
Step 5: Always take that moment after you finish a workout or run to appreciate what you just did. Savour that moment. Stretch out your body and feel every single muscle. Feel your breath, and just how easy it is to breathe again. Enjoy every aspect of what you just did, and give yourself a high-five (not kidding, I do it all the time... when no one else is around or looking). Remember how good this feels. That way, next time, you can reflect back on this experience and let that be a driving force for repeating steps 1-4.
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